Time! Is this where your workout ends? The sweaty, sucking wind, new PR post workout feeling is awesome, but the workout isn’t really over until the next one begins. In response to exercise the muscle fibers are damaged, tissues are inflamed, and energy stores are depleted. But as we know, this story doesn’t end so grim. The body rebuilds itself and comes back even better to fight another day. Therefore, we are going to do your body a favor, and lend a hand to this recovery process and present some key recovery issues and how to deal with them. So without further ado, lets visit the most critical recovery element- Nutrition.
Far too often nutrition takes a back seat, or maybe even put in the trunk, when it should really be driving the rig. This is especially true post-exercise. While the nutrition demands might be different depending on the nature of the workout, two main problems exist:
Without addressing these two problems, recovery is delayed. This can lead to prolonged soreness and fatigue, decreases in future performance and feelings of lethargy associated with overtraining. Therefore, use the following to make a solid post-workout nutrition plan, and make it just as important as getting your first muscle-up. Read More…
1. Fill Crockpot with chicken broth and water, then place chicken breasts into the soup.
2. Chop the carrots and celery and place into the Crockpot.
3. Back on low for 8 hours.
4. Take chicken breast out and shred in Kitchen Aid mixer (with paddle attachment) or by hand.
5. Recombine chicken with soup and enjoy!
Serving size (4 ounces of chicken and about 1.5 cups of soup)
Fat: 1.3 g
Carbs: 15.5 g
Protein: 28.1 g (1)
3 (15 ounce) cans of tomato sauce
1.6 lbs lean ground turkey
1 cup part skim mozarella cheese
8 tablespoons parmesan cheese
1 (15 ounce) container of lite ricotta cheese
10 lasagna noodles
1. Brown ground turkey on the stove top until thoroughly cooked through.
2. Combine ricotta cheese, mozzarella, and parmesan cheese in a small bowl.
3. Add tomato sauce to ground turkey.
4. Place 1/4 of the turkey mixture into the Crock Pot. Top with 3 lasagna noodles (breaking up to fit the oval), then 1/2 of the cheese mixture.
5. Add another 1/4 of the turkey mixture on top of the cheese mixture, then top with 3 more lasagna noodles, and the remainder of the cheese mixture.
6. Place another 1/4 of the turkey mixture on top of the cheese, followed by 3 more noodles, and then the remaining turkey mixture.
7. Set Crock Pot for 4-6 hours on low, and cook until noodles are soft and tender.
Serving size: 9.6 ounces (10 servings in Crock Pot)
Fat 11.6 grams
Carbs 42.6 grams
Fiber 4.9 grams
Protein 27.3 grams (1)
Marathon runners have been sporting compression socks for several years. Knee-high socks, however, don’t occur naturally on trails, and have been known to scare away small animals and potential mates.
Maybe that’s why trail runners have been a little slower to adopt the look. Now compression technology is hitting the roads and the dirt as compression calf sleeves were all the rage at this year’s Gore-Tex TransRockies Run.
Team Salomon not only raced in the stylish black-and-silver-patterned sleeves, but relaxed and recovered in them, too. A few other runners sported the colorful Zensah sleeves.
The makers of the expensive products tout the performance benefits of compression technology, but in terms of science, compression calf sleeves are kind of like ice baths. The people who use them swear by them. The people who study their effectiveness? Not so much.
Even though some reports show the benefits may be more in my head than my legs, I’ve been wearing compression calf sleeves for the past month. My legs feel fresher during and after my long runs, and whatever the reason, I’ll take it. Read More…
As an endurance athlete, I’m sometimes asked where I find the most challenge during an event. Is it the swim portion, elbowing for room through a pandemonium of competitors? Is it the bike as I strive to maintain my pace through a series of hills, or is it the run, the final stretch?
Without hesitation, I always answer the mental game is where I find the most challenge and reward.
I have experimented with focused breathing exercises to relax my mind before an event. I’ve used some of these techniques to relax my body and limber before the starting line, as well as urge a shot of energy the moment my body wants to back down.
Yet, as an amateur athlete who’s gone from a complete newbie to placing in the top three in my age group, I’ve been unable to maintain gains beyond certain strength and stamina thresholds.
From consulting numerous nutritionists to incorporating a variety of strength training programs, these barriers have persisted. Had I reached certain impassable thresholds in my physiology, or were they perceived? Was there no way around them, or did I simply lack the key? Read More…