Recovery and Regeneration- Post workout strategies to optimize the body's natural ability to process excess
post oxygen consumption and the specific adaptation on imposed demands- In other words, strategies that are conducive
to body fat loss and increase lean muscle mass.
2 options for pre-workout nutrition:
2 hours before cardiovascular training or strength training- eat a meal consiting of complex carbohydrates- e.g. fiber,
whole wheat, vegatables and also include protein (nutrient balance is crucial)
* this increases glucose levels that can be used for our workout and essential for maximal strength- muscle endurance is
more efficient when supplied with preworkout fuel. ( meal shake supplement is ok too) note the calories and adjust
according to your goal.
OR
* 1 hour before workout- eat 1-2 fruits e.g bananas, apple, pear- this will spike glucose levels that can be
used to begin our workout. Any nutrient dense food preferablly fruit will suffice. A list of nutrient dense foods can
be found on my Nutrition Journal Log (see link below)
Post Workout nutrition-
After a strength or endurance based workout that lasts more than 60 minutes it is recommended
to consume a complete protein meal ( balance nutrients according to nutrition plan)
This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking
replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%!
7 essential nutrients. for healthy living- Note the
percentage of daily intake.
1. Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates.
Daily caloric intake range 55%-60% <4 calories per gram>
2. Protein - essential for building and repairing muscle tissue.
Daily caloric intake range 15%-25% <4 calories per gram>
3. Fats - our body uses it for energy and insulation. Limit saturated fats to less
than 30% and unsaturated fats to less than 10% of Daily caloric intake <9 calories per gram>
4. Fiber - lowers cholesterol- promotes healthy elimination, consume both insoluble and soluble fiber. Daily intake
range 20-30 grams.
5. Vitamins- catalyze body's chemical reaction
6. Minerals- regulates body process
7. Water- regulates body temperature, best liquid for hydration unless workout exceed
90 minutes then sports drink with electrolytes.
Information on 3 under-reported nutrients:
Water- We must stay well hydrated this enables the body's natural functions to occur quickly and efficiently. Energy
metabolism and drinking plenty of water will promote a increase in our metabolic rate and help with feelings of
satiation. A minimuim intake is to drink 1 ounce of water for every 2 pounds of body
weight.
Fiber- Regulates metabolism and digestiion- we need this nutrient for efficient
absorption and elimination. Also helps to prevent heart disease and certain cancer.
Omega-3 : Essential fatty acids are important building
blocks of our cell membranes, and neurological systems. They play a critical role in many functions in the body and are
essential for good health including our cardiovascular, heart, inflammation of muscles and homeostasis (complete
body balance)
