Wednesday, November 17, 2010
I just wanted to share with you all, some questions that I hear a lot. This particular conversation is one I had with my SIL via FB (which is why the short-hand on her questions). These are some of the key things I've studied over the past year. One thing I've found especially interesting is the information I am learning about sports-nutrition. Primarily that it isn't much different from general nutrition. The things that are stressed over and over again are eating a well balanced diet, eating often enough and the timing.
Question: “ok so i just finished insanity and need to know if i should start right back or switch to something else for a week or 2 and then do it? went to a forum that said wait a week rest since it is so strenuous on your muscles?”
Answer: Yes, take a week off or better yet-active rest. That means low/no impact: swimming, walking, hiking, biking, yoga something along those lines. Great job, BTW
Question: “yea i think for the week i will switch between my recovery workout of shaun t's and then yoga booty ballet? think a wk is long enough of a break?heard talk about muscle memory and all that blah blah lol!! and what should i use for muscle soreness cuz i'm getting to muscular with the whey protein lol that i didn't know was for muscle builder!!! and also i heard to take vitamin e pills u know why??”
Answer: Good plan. Muscle memory is what happens when you start working out, especially with new movements. That's why it's really important to learn proper movement patterns and maintain good form.
Normal food is plenty. The protein supplement is totally unnecessary, unless you're a pro body-builder and even then most of us (especially meat-eaters) get more than enough in our regular diets. I'd suggest dropping the protein supplements completely. Our bodies don't store the protein in the way people think, it doesn't just get deposited straight into the muscle. I used to think that, too. It is used to build muscles, true, but it is also used to build hormones and most other bodily components. Muscles get larger from working them, and the repair process-not from the protein itself.
I'm guessing the reason the vit E is recommended is to help reduce inflammation from the workouts. You also get the (anti-inflammatory) omega oils from cold-water fish like salmon, sardines and tuna. Flax seed and walnuts are a great source as well. But really, a well-balanced diet is the best plan.
As for the muscle soreness, that's a good thing-assuming it is soreness and not pain-there's a difference. Your best option for recovery is to do some really good stretching after your workouts and if you really need it, ice the sore areas for at least 20 minutes.