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Research has found that hydration and nutrition are 2 key techniques you can use between workouts that will help you to recover faster. By understanding and applying the science of refuelling, you can ensure that you give your body the help it needs to rebuild its energy supplies quickly between workouts. This is the key to becoming "the 24 hour athlete." Recovery and Refuelling The essential idea that every 24 hour athlete needs to embrace is that your attention and effort do not end when your workout is over. Because the refuelling process is so important to helping you recover from and prepare for your running training, there are several things you can do after your workout to help you improve. Remember, fitness and training are a way of life – not just something you do when your stopwatch is running. Once your workout is finished, it is essential to rehydrate and refuel right away. Without sufficient fluids, your bodys processes wont work properly. For every kilogram of weight that you lose during exercise, it is recommended that you drink one litre of water. Done properly, refueling will replenish your glycogen stores, improve your overall ability to store energy, reduce muscle soreness and fatigue, and increase your bodys ability to repair muscles.1 If you eat within 30 minutes of your workout, you can capitalize on a temporary increase in your bodys ability to absorb nutrients like glucose and protein, which will improve your performance the next time you workout. The ideal snack will have a balance of protein and carbohydrate. After endurance training, look for foods that have a ratio of 4g of carbs for every 1g of protein (examples are listed at the end of the article). After a strength, speed or interval workout, decrease the ratio to 2g of carbs for every 1g of protein. The details Exercise training takes energy supplied through the breakdown of carbohydrates and fats. During most types of training, our muscles are placed under tremendous stress, which stimulates the body to rebuild itself. Most structures in the body are made of proteins. Research clearly shows that refueling the body immediately after exercise with carbohydrates and proteins speeds the replenishment of energy stores and protein synthesis and reduces muscle inflammation and soreness. Carbohydrates are critical for replenishing muscle glycogen stores, and proteins are crucial for initiating muscle and other soft-tissues repair. The question is, how much of each should you consume? In part, the answer depends on the type of exercise you performed. Endurance athletes such as cyclists, triathletes, runners and swimmers exercise longer at sustained intensities. This type of work depletes muscle glycogen, so replenishing it is a priority. Without enough glycogen they cant work at high intensities, or they?may run out of fuel in their next training?session. Therefore, for endurance athletes?we recommend consuming a light snack with a ratio of 4 carbohydrates to 1 protein. Strength training or speed work that requires greater demands on muscles produce micro- tears in the muscle and soft tissues such as tendons or capillary beds. For any exercise that makes your muscles sore, protein synthesis is therefore crucial to repair these tissues. In this case, the ratios change, and a higher protein content is warranted. We recommend about 2:1 carbohydrates to proteins after a strength-type workout. As little as 6 to 10 grams of protein accelerate protein synthesis in the muscles following exercise, but you can calculate your approximate protein requirement based on your body weight. In general, sedentary people need about 0.8 grams of protein per kilogram of body weight, and active people need much more - about 1.6 to 1.8 grams per kilogram. Regular foods (e.g., chicken, beef, fish, beans and legumes, and eggs) can provide the necessary amino acids, and some protein powders are acceptable and convenient options. Improve Your Performance Here are some keys to using refuelling to become a 24 hour athlete: - Cool down for 10-15 minutes after you work out- Always have appropriate food on hand so you can refuel within 30 minutes- Make sure your post workout food has the proper ratio of protein and carbohydrates- Take in 1 litre of water for every kilogram of weight loss during a workout Post-Exercise Snack Ideas Recovery drink mix (4:1 carbs to protein for endurance workouts, 2:1 for strength workouts) Greek yogurt + fruit/berries + granola Chocolate, vanilla almond or brown rice milk + protein powder? Organic trail mix (unsulphured dried fruit and raw nuts/seeds)? Cottage cheese One or two high-quality snack bars? Brown rice cake(s) + jam + natural nut butter (e.g., almond, cashew, peanut)? An egg- salad sandwich (preferably on whole-grain bread) Source: Trionne Moore, BA RHN, http://www.trionne.ca References 1 Flakoll et al., Postexercise protein supplementation improves health and muscle soreness during basic military training in Marine recruits. J Appl Physiol 2004;96:951-956. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twitter.com/drgregwells http://www.superbodies.tv Riley Reiff Lions Jersey . The showiest items on Calgarys lot were forwards Mike Cammalleri and Lee Stempniak. Both will be unrestricted free agents this summer. Jake Rudock Lions Jersey . -- Golden State Warriors coach Mark Jackson asked his players a simple question during Fridays morning shootaround: How many of them had ever been on a team 14 games over . http://www.thenfllionslockroom.com/Youth-Nevin-Lawson-Elite- Jersey/ . Louis Rams wide receiver Stedman Bailey last Sunday. The fine is the fourth this season for Goldson. He was fined $30,000 for a hit on the New York Jets Jeff Cumberland in Week 1. Eric Ebron Jersey . Once again, DeLaet finished tied for second at a PGA Tour stop on the weekend, this time at the Waste Management Phoenix Open. The pride of Weyburn, Sask. Dan Orlovsky Lions Jersey . -- There were so many positives from the Orlando Magics first victory of the season that it was hard for coach Jacque Vaughn to stop praising his players. SACRAMENTO, Calif. -- After Golden States difficult road loss two nights ago in Oklahoma City, Stephen Curry was anxious to avoid a repeat performance Sunday against the Sacramento Kings. The dynamic guard came up with big play after big play, none bigger than his two free throws with 8.6 seconds left that helped the Warriors edge the Kings 115-113. Curry made five 3-pointers, scored 36 points and also added 10 assists for the Warriors, who had lost two straight and five of six. It was the sixth time in his career that Curry had matched or exceeded 30 points and 10 assists. The first five came in his rookie season. The Friday loss to Oklahoma City had been especially painful. Russell Westbrooks 3-pointer with 0.1 seconds left in overtime gave the Thunder a 113-112 victory. "Its been frustrating of late, not being able to close out games, especially on the road," Curry said. "Everyone pitched in. It was a good learning lesson for us to continue to stick to the program." Klay Thompson connected on a career-high eight 3-pointers and added 28 points. Golden State hit 15 of 25 3s (60 per cent). Curry is in a terrific grove, making 15 of 28 over the last three games. "They are good players and tough to cover," Kings centre DeMarcus Cousins said. "In the beginning we didnt make it difficult for them. Later in the game we did. If we had done that early on maybe it would have been a different game." The Warriors had a 16-point lead in the third quarter and led by 10 entering the fourth. But the Kings rallied and took the lead several times in the fourth, when they outscored Golden State 33-25. After Currys two free throws broke a 113-all tie, Andrew Bogut blocked a driving reverse layup by Isaiah Thomas in the closing seconds and grabbed the rebound to secure the victory. "I saw Klay get beat and had an idea Isaiah would not be going up against me on the right side," said Bogut, who had 12 rebounds, three blocks and two steals. "I kind of read it and thankfully I got the block." Harrison Barnes and David Lee had 11 points for the Warriors, who ended a four-game road trip with a 2-2 record. In foul trouble throughout, Cousins had 24 points in just over 20 minutes. Marcus Thornton hit five 3-pointers and scored all of his 21 points in the second half, including 11 in the fourth. Thomas had 19 points and eight assists, but also committed seven of Sacramentos season-high 24 turnovers that led to 33 Warrior points. Patrick Patterson scored 18 points and Jason Thompson added 10. It was another frustrating loss for the Kings, who have droppeed four straight overall and are now 3-7 at home.dddddddddddd "I think a lot of those turnovers today was us being soft and us telegraphing our passes," Thomas said. "Especially in the second quarter when I had four or five turnovers. Two or three of them I just telegraphed - they knew where it was going." Trailing by two points twice with under a minute to play, Cousins responded with a pair of basket from close range, the second one tying the game at 113 with 12.6 seconds left. A 3-pointer by Thomas put the Kings in front 104-102 with 3:51 left. But Thompsons corner 3 and a jumper by Curry put the Warriors on top, 107-106. With the Kings down by 11 points, Thornton made a 3 to ignite a 12-2 run. Cousins ended the surge by converting a layup and making two free throws to cut Golden States lead to 100-96. "What I like about our guys is that it could have been a 16-point deficit that turned into 30, but it turned into a two-point lead and giving ourselves a chance to win," Kings coach Michael Malone said. "We were only one defensive rebound away from winning the game." After a strong first half, it was Thompson and Curry continuing their perimeter success in the third quarter, when they combined for five 3-pointers. Curry scored 11 points and Thompson had three 3-pointers and nine points, giving Golden State a 90-80 heading into the fourth. "I have a great backcourt with two guys that can light up a scoreboard," Warriors coach Mark Jackson said. "The thing that I love most about them is people fall in love with shooting, which is the obvious, but they compete. They have really developed into a good defensive tandem. I thought both guys did an outstanding job on the defensive end." Cousins was called for his fourth foul at the 7:45 mark of the third quarter. He argued the call and was quickly given his fifth technical of the season and went to the bench with the Kings trailing 66-59. Warriors starting forward Andre Iguodala sat out his fifth straight game with a left hamstring strain. Notes: The arena power went out during pregame introductions and lasted for 12 minutes. When power was restored, the Kings introduction was skipped and the game had no public address announcer until midway through the first quarter. . Historically, this has been a competitive matchup, with the Warriors holding a 187-185 edge. . Three Kings starters, including Cousins, had two fouls by the midway point in the opening quarter. . Warriors reserve guard Toney Douglas, who played with the Kings last year, has missed the last 11 games with a stress problem in his lower left leg. Cheap NFL Jerseys Wholesale Jerseys Wholesale NFL Jerseys Jerseys From China Wholesale NFL Jerseys Cheap NFL Jerseys Cheap Jerseys Cheap NFL Jerseys China ' ' '
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