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5/26/12 6:04 P

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Great advice. After a hard ride I add two scoops of Recoverite powder to a fresh-made orange-banana smoothie and quickly feel refreshed.

Overtraining avoidance tip: Every fourth week dial back your distance and intensity levels for that week.

LILPAT3's Photo LILPAT3 SparkPoints: (96,087)
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1/25/12 1:46 P

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How should a hungry athlete fuel their body for recovery? Not a super easy question to answer, yet there are several items to keep in mind. Obsessing with rapid fueling leads many athletes to grab commercially formulated foods when standard foods are more effective.
Providing your body with a steady influx of adequate carb-based meals and snacks will allow your muscles to refuel within 24 hours. Athletes doing a second intense work workout within six hours of their first workout are the athletes that need to worry about rapid refueling. The sooner you consume carbs to replace depleted muscle glycogen and protein to repair damaged muscle, the sooner you'll be able to exercise hard again. Fruit smoothies are an excellent source for protein and carbohydrates.
Some good carb-protein recovery foods are a fruit smoothie complete with Greek yogurt a banana and some berries, cereal and milk, a bagel and a decaf latte`, pretzels and hummus, a baked potato and cottage cheese, a turky sub, or some pasta and meatballs. Remember that muscles want three or four times more calories from carbs than from protein. Recovery calories count. Keep them in mind if you are training hard and not losing weight.
Chocolate milk, orange juice, and even a latte` offer more good stuff than a sports drink. Sports drinks are dilute and designed to be consumed during extended exercise. Most athletes consume plenty of sodium.
Eating protein before exercise has been shown to enhance recovery. Your body digests pre-exercise protein into amino acids and puts these acids right into action repairing damaged muscles. What happens if you don't recover well? You might be overtraining. Take one or two days off each week. Check with you doctor to make sure you are not anemic. Your serum ferritin needs to be checked.
Eat wisely, recover well, play hard and feel great!

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