Wednesday, April 13, 2011

Nutrition for Recovery

Everything we do is about how well we recover!!

Our athletic gains from training come from recovery. The time that is easiest to overlook is after our workouts, until we are exhausted, injured, or too cranky to function. By the time we get to that point, we often overlook that our food may be the cause of our problems.

After we exercise, we have a perfect window of opportunity; referred to as the glycogen window, this span of time exists between the minute our workout ends until about 30-45 minutes later. Glycogen is the stored form of carbohydrate. It is predominantly located in our muscles and liver and is utilized during all aerobic activities.

Our body is primed and ready to receive nutrition in the glycogen window. There is no better time to fuel up because your ability to make glycogen is two to three times higher than it will be half an hour later. We eventually will recover our depleted glycogen stores without taking advantage of this window, however, those who choose out of immediate refueling may need to wait an extra 48-72 hours for their bodies to get back to pre-workout fuel stores.

Our body is most likely to utilize the nourishment received for tissue repair and adaptation, maintaining the strength of the immune system, and furiously preparing the entire body to be able to handle another workout. This means that your recovery meal is unlikely to be converted to body fat.

Your recovery meal must contain easily digested carbohydrate, protein, and some antioxidants.  A good measurement is, 0.3-0.6 grams of carbohydrate for each pound of body weight.  The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein).


Here are some suggestions:
-smoothies (include dark berries and protein)
-bananas
-chocolate milk
-yogurt
-protein packed sandwich
-egg sandwich

Thursday, April 7, 2011

Yummy Grill Recipe

Grilled Pizza with Pesto, Tomatoes & Feta

Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.
Servings: 4 servings
Prep: 30 mins
Total: 30 mins
Ingredients
1 pound  prepared pizza dough, preferably whole-wheat
1/2 cup  prepared pesto
4   ripe plum tomatoes, thinly sliced
1/2 cup  crumbled feta cheese
  Freshly ground pepper, to taste
1/4 cup  lightly packed fresh basil leaves, torn
 
 
Directions
1. Heat grill to medium-high.
2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
3. Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.
 
ENJOY!!

Tuesday, April 5, 2011

It is officially running season!

Are you having difficulties breathing when running?

Causes:
When your heart is pumping faster, your lungs need to take in more oxygen, which is why you tend to breathe more heavily when doing an aerobic activity like running.

Prevention:
One of the best ways to counteract poor breathing while running is to prevent it altogether. Prevention through breathing cadence is a way to control your oxygen intake. Cadence refers to a pattern of breathing that allows you to take in the optimum amount of oxygen through a 3-to-2 inhale-to-exhale ratio. Inhale for three counts and exhale for two to control your breathing pattern. Working up to a higher level of fitness slowly can also help you control your breathing. Don't attempt a five-mile run if you're overweight and have never run before. Start with shorter distances to allow your body to acclimate to the new level of activity.


Where can you start?

Think about this....
When you are running, your jaw should be relaxed with your mouth slightly open. Breathing through your mouth and nose at the same time will maximize the volume of oxygen reaching your lungs. Take deep breaths with your diaphragm and not shallow breaths through your chest. If you are breathing from your diaphragm, your stomach will move in and out. If you have trouble with breathing awareness, regular yoga classes will teach you to control your breath and breathe mindfully.

Most elite runners breathe in a 2:2 ratio. This means that for every inhale, they are taking two steps, and for every exhale, they are taking two more.  This takes practice!!

Happy Running!