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The Post Workout Meal


I am sure you have heard your trainer preach how proper nutrition supplements intense training. The truth is, the old saying "you are what you eat," really is true. After a good workout in the gym, your body is exhausted and craving nutrients. If you do not supply your body with proper nutrition, you will be hindering your recovery time and thus your progress. So what should you eat in this "post workout meal?"

The bottom line is that while training, you are actually tearing muscle fibers and depleting your muscle's protein. The soreness accompanied by a bout of exercise is directly associated with the breaking down of the muscles. In addition, while exercising, you are depleting your body's storage form of carbohydrate called glycogen. Glycogen is stored in the muscles as well as the liver. This glycogen supply is very important in supplying energy, especially during long bouts of exercise.

At the conclusion of a workout, your body is taxed and craving nutrients. Following a workout, hormone levels are raised and the body is able to assimilate more calories and nutrients. As a result, it is very important to give your body the proper nutrition so that your body will recover faster and grow stronger. Proper post workout nutrition consists of protein and carbohydrates. Protein will help to build, maintain, and repair the muscle tissue damaged during the bout of exercise. Carbohydrate, in the form of complex carbohydrate, will replenish the glycogen depleted during the workout. Sources of complex carbs include: pastas, breads, cereals, potatoes, etc. Good sources of protein include: tuna fish, turkey, chicken, egg whites, dairy, etc. Try supplementing your training with a good post workout meal, ideally within 30 minutes after your workout, and watch your progress and your energy level accelerate. Best of Luck!!!

 




10 Great Tips for a Healthy Lifestyle


Tip 1- Try to avoid foods that are high in saturated fat. Examples would be fried foods, burgers, sausage, bacon, and cheese. Foods such as mayonnaise, butter, creamy sauces, and margarine should be limited. Not only will this help to reduce your daily intake of fat, but it will decrease the number of calories that you consume.

Tip2- Eat five to six small meals is the best way to lose weight. This helps to prevent against overeating, and tends to keep you more full throughout the day.

Tip3- Drink plenty of water, at least 64 oz. daily, and even more if exercising. Your muscles are made up of 70-75% water and work more efficiently if well hydrated.

Tip 4- Antioxidants such as vitamin E may help to protect against free radicals, which can increase the risk of cancerous diseases. Many fruits and vegetables are great sources of vitamin E.

Tip 5- Start your day with two glasses of water in the morning to get a jump on your daily hydration. This will also prevent against false feelings of hunger.

Tip 6- Increase your good cholesterol (HDL) by eating Omega-3 fatty acids contained in oily foods like salmon, sardines, swordfish, and albacore tuna. This also helps lower the bad cholesterol or the LDL cholesterol.

Tip 7- Help prevent against heart disease by eating foods containing flavinoids, an antioxidant that helps to prevent against many diseases including different types of cancers. Flavinoids can be found in many different types of beans.

Tip 8- Make sure to eat your fruits and vegetables. They are low in fat and high in fiber, and help to prevent against diseases such as diabetes, high blood pressure, heart disease and cancer.

Tip 9- Try to make sure to eat a diet high in fiber to help prevent against ailments such as colon and stomach cancer. Fiber helps to speed the digestion of foods, which forces your body to get rid of waste faster. Fiber also can aid in weight loss because it gives you a feeling of being full. The recommended amount of daily fiber is 20 grams.

Tip 10- Fruits and vegetables contain phytochemicals, which prevent against disease. These phytochemicals can't be found in vitamin supplements.

 

The Top Ten Fruits

Ever wonder which fruit is the healthiest? According to the USDA, blueberries rank the highest. They contain more disease fighting antioxidants per cup than any other fruit (162 antioxidants per calorie, and 13,427 total antioxidants per serving).


Ranking second are cranberries with 8,983 antioxidants per serving.


Coming in third are blackberries with 7,701 antioxidants per serving.


Placing fourth are raspberries with 6,058 antioxidants per serving.


Fifth are strawberries, 5,938 antioxidants per serving.


Sixth are apples with 5,900 antioxidants per serving.


Placing seventh are cherries with 4,873 antioxidants per serving.


Eighth are black plums 4, 844 antis per serving.


Next are avocados with 3,344 antis per serving.


Finally, placing tenth, are pears with 3,172 antis per serving.

 

Recipe of the month


As an addition to our regular articles, we have chosen to include a recipe of the month. This month's recipe is for grilled chicken with green chile sauce. Ingredients include: 4 boneless skinless chicken breasts, 1/4 cup olive oil, 1/4 tsp oregano, 1/2 tsp black pepper, 1/4 cup of water, 10-12 tomatillos, husks removed and cut in half, 1/2 medium onion, 2 cloves garlic, finely chopped, 2 serrano or jalepeno peppers, 2 tbsps cilantro, chopped, 1/4 teaspoon of salt, 1/4 cup of low fat sour cream, juice of two limes.

1.) Combine the oil, juice from one lime, oregano and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.

2.) Put water, tomatillos and onions into a saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt and remaining lime juice. Blend until all ingredients are smooth. Place the sauce in a bowl and refrigerate.

3.) Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.

4.) Spoon on a tablespoon of low fat sour cream over each chicken breast.

***serving size 1 breast. Each serving provides 192 calories, 5 grams of fat, 53 mg of calcium, and 35 grams of protein.

 

Top Five ways to get that Look for the Spring

1) Set goals... Make sure to set short term, mid range, and long term goals. Be sure to make them specific, measurable, and realistic.


2)Hold yourself accountable...Try not to miss scheduled workouts, and if unavoidable, make sure to make up missed workouts either with your trainer or on your own.


3)Keep a dietary journal...Although it may be tedious, a dietary journal will keep you accountable with your diet.


4)Keep motivated...Keep your goals in mind, and approach every workout as if it were the last. Be motivated to achieve the results you desire.


5)Don't "dog" the cardio...We all know that cardio is extremely important, however, it can be dull. Make it interesting. Try hiking, basketball, or any other form that may appeal to you. Remember to try to keep your heart rate up for at least thirty minutes.


 

      TOP 10 NUTRITIONAL MISTAKES      

MADE BY ACTIVE PEOPLE            

1)    SKIPPING BREAKFAST.  Not eating breakfast is like asking your car to get you to work without any fuel in the tank.

2)    NOT EATING BEFORE A WORKOUT.   A pre-workout meal consisting of carbs & protein can also help improve endurance.

3)    WAITING TOO LONG AFTER EXERCISE TO EAT.  One of the best things that you can do to prepare for your next workout is to eat a meal that includes  both carbohydrates and protein within1-2 hours of your last session.

4)    REPLACING MEALS WITH ENERGY BARS OR REPLACEMENT DRINKS.   They are convenient, but often they donít offer any more nutrition than a candy bar! And replacement drinks may lack adequate fiber.

5)    EATING TOO MUCH PROTEIN & NOT ENOUGH CARBS.  Whether you are an endurance athlete or a bodybuilder carbohydrates are essential to effective workouts.

6)    TRUSTING THE ACCURACY OF DIETARY SUPPLEMENTATION LABELS & CLAIMS.  The supplementation market is unregulated. Manufacturers can make unproven claims and untested claims about their products.

7)    NOT CONSUMING THE RIGHT AMOUNT OF CALORIES FOR THE AMOUNT OF ACTIVITY.  Your caloric intake should be sufficient based on activity.

8)     BELIEVING THAT EXERCISE MEANS YOU CAN EAT WHATEVER YOUR WANT. Whether you exercise or not you must follow a healthy balanced diet.

9)     NOT DRINKING ENOUGH FLUIDS. Dehydration can be a problem especially during exercise. Drink lots of fluids.

10)   JUMPING ON THE LATEST DIET CRAZE. There are no magic formulas



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