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

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!!

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!

 

Circuit Training

What is it?
Circuit training is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.


Advantages of Circuit Training

• May be easily structured to provide a whole body workout.
• May not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity; easy to adapt to your sport.

“

It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout. (The Cooper Institute, Dallas, TX)

”

Disadvantages of Circuit Training

Circuit training is well-suited for developing strength endurance or local muscular endurance . It is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training.

The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum.

Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.

Interval Training

What is interval training?

With interval training, you perform short bursts of intense exercise, then take a longer period to recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you will burn fat. You can do interval training with any method of exercise, including running, swimming, biking and step aerobics.

How does it help?

Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.

What are the keys to interval training?

The key to interval training is exercising at high intensities for at least 10 seconds, but no more than three minutes, and only 2 times per week. So for example, your first session could be sprint for 15 sec and walk for 45 sec, going for 20-30 min.  Your second session could be sprint for 60 sec and walk for 3 min, going for 30-40 min.  Give yourself 2 days between interval trainings.

Email to find out more.

Happy Training!

Acid Reflux bothering you?

Do you struggle with acid reflux?  Wondering what you can do to help it, without taking medications?

Foods that reduce acid reflux.

 

Bananas

Couscous, rice

Parsley, celery (root & green veggies), cauliflower, broccoli, green beans

Sea-foods such as shrimp, lobster and other shellfish, wild salmon

Chicken & turkey without skin

Remember to bake, broil or roast. Fried foods increase acid reflux as does caffeine.

Stay Fit and Healthy

Wondering what you can do to stay fit and healthy?  Here are some ideas:

• Walk or ride your bike to work.
• Try not to eat food portions that are larger than your fist.
• Join an exercise group of neighbors, friends or just others in your community.  TRY THE YMCA!
• Increase the fiber in your diet.
• Throw out any milk other than fat-free (unless you have small kids who still need the higher fat milk)
• Do resistance training while you watch television.
• Implement an after-dinner walk with your family.
• Avoid eating lat at night.
• Instead of frying try grilling, steaming or baking
• Avoid all-you-can eat buffets
• Pass on the second (and third) helpings
• Start each meal with a salad or plate of steamed vegetables
• Replace sugars with Splenda
• Replace oils in baking with applesauce
• Do not skip meals
• Wash your own car
• Take breaks at work for walking or doing a few strength exercises
• Drink water instead of carbonated beverages
• Avoid caffeine
• Don't go to the grocery store hungry
• Keep a pair of athletic shoes in your car so you can always be ready for a walk
• Try new and different physical activities
• Eat fruit for your dessert
• When eating out, share your meal -- there's usually enough servings for two
• Purchase only 100 percent fruit juices instead of those with mostly sugar
• Keep your foods from being bland with spices and seasonings
• Don't skip breakfast
• When eating out, ask for salad dressing on the side
• Avoid unnecessary condiments
• Eat brown rice, whole wheat pasta and whole wheat bread

 Here's to a happy, healthy life!