Warm-up
Body weight warm-up #4
3x 10 reps
Explosive split squats (stay in split)
Thigh tap push-ups
3 hollow rocks + 1 v-up
3 straddle reach throughs + 2 lateral lunges
Ring/TRX/ sheet /doorway/ band rows
Single leg DL (5R/5L)
Partner WOD
3 rounds AFAP in a pong pong fashion:
3x 7 sit ups
3x 5 SB cleans
3x 20-second sprint
Warm-up
Dumbbell complex warm-up #1
3x
Deadlift
Hang power clean
Front squat
Press
Thruster
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
7 devils press
7 lateral burpees over DBs
*2-minute rest period
Game:
6 minutes of:
7 squat cleans
21 jump rope (singles or doubles)
*2-minute rest period
Cash-out:
6 minutes of:
10 ALT DB snatches
10 mountain climbers
*2-minute rest period
Bonus
6 minutes of:
7 thrusters
21 jump rope (singles or doubles)
In the pursuit of optimized health, longevity, and peak physical performance, essential amino acids (EAAs) have become an invaluable ally. EAAs are the building blocks of proteins that our bodies cannot produce on their own; thus, we rely on our diet to meet these essential needs. By fueling our exercise routines with EAAs, we can enhance muscle growth, boost endurance, and potentially extend our lifespan. Below, we delve into the groundbreaking research on EAAs, and share insights from leading scientists in the field and the personal experiences of Coach Ray Traitz, a seasoned health and fitness professional who has witnessed firsthand the transformative impact of EAAs on his clients and himself.
To understand the benefits of EAAs, let’s look at the work of three prominent scientists who are actively researching the impact of EAAs on health and longevity.
Dr. Luigi Fontana, a leader in aging research, has focused on the role of nutrition and amino acids in slowing down cellular aging.
Boosts Mitochondrial Health: EAAs support mitochondrial function, which is critical for energy production and cellular health, helping to slow age-related declines in metabolism.
Enhances Muscle Protein Synthesis: EAAs are vital in the synthesis of muscle proteins, promoting muscle maintenance and reducing sarcopenia (age-related muscle loss).
Supports Autophagy: EAAs can support autophagy, the body’s process of cleaning out damaged cells, potentially reducing the risk of age-related diseases.
Case Study: In a study on older adults, Dr. Fontana found that those who supplemented with EAAs showed improved muscle strength and reduced markers of inflammation, which are critical factors for longevity.
Dr. Stuart Phillips has pioneered research on the effects of protein and amino acid intake on muscle health and aging.
Maximizes Muscle Recovery: EAAs accelerate muscle repair after workouts, especially important for maintaining functional strength as we age.
Reduces Muscle Wasting: Dr. Phillips has shown that EAAs reduce muscle loss in those with a sedentary lifestyle or facing age-related muscle degradation.
Supports Bone Health: Amino acids contribute to bone density, reducing the risk of fractures and osteoporosis in later years.
Case Study: Dr. Phillips conducted a study with older adults engaged in resistance training who supplemented with EAAs. Results showed a notable increase in muscle mass and overall physical function, highlighting EAAs’ potential in preventing frailty.
Dr. Gabrielle Lyon is known for her focus on muscle health and how EAAs can serve as preventative medicine.
Improves Cognitive Health: EAAs have shown promise in supporting neurotransmitter function, which is essential for cognitive longevity.
Supports Immunity: Essential amino acids, particularly leucine, are vital in regulating immune function, which tends to decline with age.
Encourages Healthy Body Composition: EAAs support a healthy balance of muscle and fat, crucial for metabolic health and longevity.
Case Study: Dr. Lyon’s research in middle-aged participants indicated that supplementing with EAAs, alongside a strength-training regimen, resulted in improved muscle tone and cognitive clarity, supporting a robust aging process.
Coach Ray Traitz, with his extensive experience in health, fitness, and nutrition, has incorporated EAAs into both his personal regimen and those of his clients. Observing significant improvements in strength, endurance, and recovery, Coach Traitz notes that EAAs play a critical role in meeting daily protein needs without excess calorie intake, especially valuable for those looking to stay lean and strong. His clients have reported:
Improved Recovery Times: Reduced soreness and faster recovery after strenuous workouts.
Enhanced Endurance: Greater stamina during high-intensity training.
Increased Muscle Retention: Particularly beneficial for older clients aiming to maintain muscle mass as they age.
Coach Traitz continues to experiment with EAA supplementation strategies, tailoring each approach to individual client needs, whether they’re focused on strength, endurance, or overall wellness.
If you’re intrigued by the potential of EAAs and want to understand how they could fit into your daily exercise and wellness routine, working with an expert like Coach Ray Traitz could be transformative. Coach Traitz offers personalized guidance on incorporating EAAs, adapting them to your fitness level and long-term health goals. With his vast experience in nutrition, strength training, and functional fitness, Coach Traitz ensures a science-backed, practical approach.
To elevate your health, fitness, and longevity journey, connect with Coach Ray Traitz by emailing amrapfitness@hotmail.com. With his expertise, you’ll receive tailored advice on EAAs, exercise programming, and nutritional strategies to achieve lasting results. Don’t wait to unlock the benefits of essential amino acids for a stronger, healthier, and more resilient you!
