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Ask “Crazy Legs” — Leg Cramps and Protein Shakes

in the category: Fitness

In this installment of Ask "Crazy Legs", Paul answers questions about calf cramping for a new runner and the wisdom of protein shakes for breakfast.

Paul "Crazy Legs" Stofko answers your running and training questions. Paul's a Certified Personal Trainer, Certified Running Coach and marathon/ultrarunner with degrees in Exercise Science and Nutrition. Check out our interview with Paul for background and contact information.

If you have a running or training question question for "Crazy Legs", email .(JavaScript must be enabled to view this email address).

Q #1: First Time Training - Muscle Pull Question

Hey Paul,

I am friends with Johnny-Boy Frenetter and he directed me to you for some running questions. I am a first time runner training for the 10K San Diego Mud Run. I am in good shape but never have been a runner or trained. I started running with my team mates 3 weeks ago. First week i was super sore. Second week I pulled my right calf muscle but humped it out and finished. Trained 2 more time and the same muscle keeps pulling. Any advice on what I can do to recover while I continue to train? i have been stretching but that doesn't work.

Patrick Starzan

Patrick,

I would recommend taking a break from running and incorporating some cross training into your workout program. Two activities I would advise are the cross trainer machine (elliptical) and aqua (water) workouts.

Benefits of Cross Trainer Machine (Elliptical)

• Ability to go in a forward or reverse pattern
• Non-impact exercise
• Incorporates some upper body movement

Benefits of Aqua Workouts

• Builds muscle and cardiorespiratory strength & endurance
• Do not have the pull of gravity affecting your ability to reach your longest stretch or most intense weight lift
• Body operate in almost zero gravity
• Relieving the feet and legs of weight and letting you push yourself to the max

Q #2: Protein Shakes For Breakfast

Crazy Legs,

a buddy of mine swears by breakfast protein shakes as a way to "jump start" your metabolism--is there anything to this or is it a *new* old wives' tale?

Ron Walker

Ron,

Breakfast is the most important meal of day right? Your body has been fasting for the last 8 hours while you are sleeping. Your body needs energy from carbohydrates and protein for your muscle tissue within 30 minutes of being awake. Protein shakes are a good choice because they absorb the fastest and after 8 hours of no protein the faster your body can get protein the faster your metabolism and muscle tissue can start moving. Be carefully not to over do it with the protein. Your body only needs about 1.2 grams of protein per kilogram of body weight. Excessive protein will end up in your urine.

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Have a question for "Crazy Legs"? .(JavaScript must be enabled to view this email address) your running and training questions—we'll answer them in Ask "Crazy Legs". Paul's a running and fitness expert with great insight. Email .(JavaScript must be enabled to view this email address) and get some answers!

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