Bovine Colostrum could be the key to unlocking the next level of your training and health. A nicely kept secret in both the Endurance community as well as the bodybuilding community now is gaining more attention because of its overall health benefits. From decreased inflammation in the gut to increased muscle mass, Colostrum certainly has my attention recently.
SO what is Bovine Colostrum?
Colostrum, first off, is not just limited to cows. All mammals generate colostrum in various potencies during pregnancy. Unlike normal lactation, Colostrum is produced to ensure the health of an infants digestive, respiratory and immune system. If you have done any research into the benefits of Whey Protein then imagine a similar substance with up to 5 times the nutrient potency! In Bovine Colostrum we find 2X the protein content as with normal Whey. There are higher levels of amino acids, including Lactoferrin which increases iron uptake and red blood cells. This "first" milk has been used and banked for use in both animal and human applications. Since the benefits have been known and studied for some time, use is common but knowledge is still very limited in the general public.
So now you know.. lets look at benefits.
Increased Immune Function is so vital to newborn mammals. Because bacteria in the world is much different than in the Mothers womb, Nature has found a way to help boost immunity by activating certain enzymes which hunt down and kill bad bacteria. As I have written about so often, immunity begins in the Gut and there is no better way to boost immunity than to decease Gut permeability.
**Knowledge Refresher*** Inflammatory foods break down the Lining of the Gut which is why a whole food, non-processed, grains and sugar free diet is one I have been promoting for years!
Bovine Colostrum has Gut healing properties which has even been shown to work of athletes that have common allergies to Whey.
Increased Muscle Mass is common among athletes who supplement with a Whey protein. If you search the NCBI website for case studies, you will find hundreds. Bovine Colostrum, as I stated before, has up to 2X the Protein containing power as normal Whey protein. I have also found a study which showed an dramatic increase in Muscle Strength when combined with Creatine. Because the enzyme and amino acid profile is slightly different than normal whey, you are able to synthesize the Colostrum faster and more effective. A lot has to do with its effect on the Gut which I outlined previously.
Inflammation has been shown to decrease when taking Colostrum. I don't want to underemphasize this important fact. Athletic Training, daily stress, diet, all have effects on the way your body produces and mitigates inflammation. Once again this is a topic I have written extensively on because inflammation is the root cause of not just a a decease in overall performance but in disease processes as well. Bovine Colostrum has important Amino Acids like TNF-a, Interleukin, and Proline that have been studied and shown to literally 'turn-off' inflammation in studies on athletes and geriatric patients. Once again the proof is in how Colostrum reacts with the lining of the Gut, building it and repairing it rather than adding to permeability.
When you cut down on inflammation there are a host of other ancillary benefits that come with it. Improved Cognitive function for instance; your brain is able to maintain plasticity which over time decreases you chances for Alzheimers. Allergies are beaten back with decreased inflammation. Pain associated with increased inflammation goes down and the holy grail itself, Colostrum is a natural Anti-Aging supplement because of its effects on oxidation within cells.
This trifecta of goodness should be reason enough to check out Colostrum. You can find it in lots of places including specialty health stores and Amazon.com. Pill or powder form is common. So once again turn to the healing properties of Nature to help you become the best and healthiest version of yourself. Keep pushing in training and life. Spread positivity because that is the cheapest way towards optimal health.
5/15
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squats
Banded Iron Cross
3 Rounds For Quality
3 Burpee
10 Single Leg KB Deadlift (each Leg)
10 Superman Rocks
10 Partner Hamstring Curls (P1 holds feet, P2 Begins in Kneeling position and slowly lowers to ground)
Strength:
Deadlift
6-6-6-6 @ 75%
Back Rack Step Up
10-10-10 @ 135/95
Conditioning Cash Out:
For Time
20 Burpee
20 Chest TO Bar Pull Up
20 Burpee
**Stretch The Hamstrings and low back !!
4/16
Baseline:
Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, ankle Roll out, PNF stretch, Squat W/ T spine Rotation
EMOM 8
10-25 Double Unders
6-12 Sotts Press or Barbell Overhead Squat
Snatch Warm Up:
7 x romanian deadlift
7 x snatch high pull
7 x muscle snatch
7 x tempo overhead squat @ 23X1
7 x snatch balance
7 x power snatch to OHS
7 x snatch pull under
7 x hang (squat) snatch
WOD:
4X 3:00 AMRAP
7 Snatch 155/115
20 Air Squat
Max Rep Double Unders
-Rest 2:00 Between Efforts-
**Scale to Overhead Squat, all snatches must be caught in a squat
5/17
Baseline:
Roll Out Calf/ T Spine for 5 minutes
Alternating Tabata:
Odd- Lateral Line Touches
Even- Jump Lunges
**For 6-8 Minutes practice the plyometric Rebound on plates or boxes.
This workout is meant to utilize elasticity in the muscle and connective tissue, this should not be a step up workout.
WOD:
50-40-30-20-10
Wall Ball
Box Jump 24"
(Courtesy of CrossFit.com)
