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…
We’ve heard all about foods that are bad for us. There are countless articles that list everything that we should avoid. There’s only one problem with this – it assumes that we know every food that is good for us. Yes, we all know to eat plenty of fruits and vegetables and avoid those dangerous artificial flavors and sugar from processed foods, but you’d be surprised about the good foods we simply aren’t aware of and some of the tastiest and healthiest foods seem to slip right under our noses. Below we’ve listed nine foods that aren’t considered to be important but actually are.
Sardines aren’t considered a particularly tasty food. However, this fish should be a regular inclusion in a person diet. When prepared the right way they can be delicious. Sardines also come packed with Omega-3 fatty acids and vitamin D. These ensure you have a healthy heart and mind.
Oatmeal is the favored breakfast for most pro athletes. It comes with around 4 grams of soluble fiber in every cup. All this fiber reduces LDL, the bad cholesterol. It is a complex carbohydrate meaning it doesn’t spike blood sugar levels, preventing your body from storing fat easily. This, in turn, helps you burn more fat during a workout, making oatmeal great for anyone looking to lose weight. Oats are also a great source of vitamin B1, a vitamin considered essential for pregnant women.
Watercress is a leafy vegetable that is similar to spinach. It is versatile and can be included in everything from a stir-fry to a salad. It is often overlooked for its more famous counterparts. However, this leafy vegetable was found to have a number of benefits. In a recent study involving more than 170,000 people, watercress was found to lower the risk of developing diabetes. Read More…
1. Preheat oven to 375 degrees F. Boil and cook shells according to package label.
2. Combine ricotta cheese and mozzarella cheese.
3. After shells have cooled, stuff 1-2 tablespoons of cheese mixture into each shell.
4. Line a casserole dish with a thin layer of pasta sauce and place stuffed shells into the dish. Cover with remaining pasta sauce.
5. Bake in oven covered for 40 minutes, then uncover and bake for an additional 5 minutes.
6. Serve and devoir.
Serving size: 3 stuffed shells
Protein 13 grams
Carbs 29 grams
Fiber 2 grams
Fat 6 grams (1)
“So, exactly how much water am I supposed to drink a day?”
This is a hard question to answer as the amount of water that our body requires on a daily basis depends on several factors. From elevation, to physical activity, and body composition, the exact amount of water we need each day can vary from person to person. Growing up, we always heard that the rule of thumb was to drink 8- 8oz glasses of water a day, 64oz total. However, this was nothing more than a guideline, and this may not necessarily be the right amount for you, particularly being a Crossfitter or Femmefitter.
Throughout the day our body naturally loses water. As an athlete, our water loss levels increase as strenuous exercise promotes fluid loss, increasing the risk of dehydration. It also doesn’t help that living in El Paso, fluid losses are accelerated due to our warmer climate and high altitude. It has been found that by the time your mouth gets dry and your brain tells you that you are thirsty you are already approximately 2% dehydrated (minimal dehydration). That is not taking into consideration how long it takes you to replenish your water levels. Just to put things into perspective, a small amount of water loss can significantly impact performance, energy, and even mood in a negative manner; this means that that “measly” 2 percent loss can be responsible for the extra 10-15 seconds it took you to complete Fran or may be the reason why you missed that PR today.
Before gauging water consumption, it is important to understand that our body is composed of over 60% water; that’s a big chunk! This is why it is so important to be well hydrated at all times, not just right before or immediately after a workout. Doing so allows for proper functionality of all the systems in our body. We want to do everything in our power to help us reach our best times and best lifts. That is why a more accurate guideline to follow regarding daily water intake would be… Read More.
In the world of fitness, everyone wants to know what to eat, and what to do in order to reach their goals. Let’s face it, the majority of people in the fitness world are interested in one thing, losing weight and looking good. Okay, maybe two things haha.
A recent topic of discussion amongst our members has been, “Did you see that article that said that not sleeping can lead to weight gain?” Let’s summarize this concept in a few points.
1) When you do not sleep, you are low on energy and when you are low on energy, your body begins looking for glucose (aka sugar) for energy to help you through the grueling tasks during your day. In order to get more glucose, you must eat more glucose, or your body will make it via gluconeogenesis. Gluconeogenesis is where the body will generate glucose from certain non-carbohydrate carbon substrates, usually protein, fat, or muscle, in search of glucose to produce energy.
2) In addition to searching for energy, your cortisol (stress hormone) is often high when striving to function on little sleep. Excess cortisol directly contributes to excess belly fat.
3) As a result, your body is looking to boost insulin to help bring down cortisol since the two oppose each other. As we all may know by now, sugar of course boosts insulin. Read More…