When speaking about refueling post workout is that solely when doing strength training or should the same be said if you only completed a cardio workout?
6/28/2012 6:11:41 AM
This article seems outdated. The stretching before a workout has been reported as being detrimental to your muscles, not only in coach Nicole's article, but on several "health" shows on TV and in numerous articles. The tuna sandwich, great but no more than 2x p/week, mercury levels people!
6/28/2012 4:50:48 AM
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Most sports dieticians recommend refueling within 30-45 mintues after a workout if it's duration is 60 minutes or more. If you wait 90 minutes, your body may already be starting to consume muscle tissue for fuel and your blood sugar being low, your metabolism may go into starvation mode by then.
I think the best and simliest recovery food is lowfat or skim milk or soy milk. A perfect mix of carbs and protein. Easily digestible and empties your stomach quickly. Sometimes I'll have a bowl of whole grain cereal.
The best is to just time your workout so that you have a normal meal within 45 minutes afterwards.
Stretching is big. If 'm doing an easier workout, I'll only stretch afterwards. If it's intervals or anything fast, I'll stretch after a warm-up.
Remember, hold stretches for at least 10 seconds and DO NOT BOUNCE! This isn't the 1970's.
My trainer helps me stretch out may back, arms and legs post-workout and I can really tell the difference. I now do it after each workout. I find my appetite is actually much lower after working out, but still try to eat a little protein and carbs within 60 minutes.
One additional thing I try to do is take a nice warm shower within 3 hours of a workout as it seems to relax any muscle that might tighten up afterwards.
Hello, I was confused about where the author said that stretching should come not only BEFORE but after exercising. I say this because I read a blog by Nicole Nichols where she said that stretching BEFORE exercise was not a good idea. Here is the link; http://www.dailyspark.com/blog.asp?post= 4_reasons_to_stop_stretching_before_yo u_exercise. I would greatly appreciate some clairification on this point.
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