
Most
of us know how to prepare for physical activity,
Now that everyone's embarking on their New Year's resolutions to be more fit. Weather it is a special athletic event or a grueling training session, or a pick up game with friends. To prepare we build our stamina. We hydrate. We take on extra fuel. We get a little extra rest, but how much attention do you pay to the minutes, hours and days after you finish that 10km run for homeless animals, that alumni soccer game, 5 mile stand up paddle, or that killer workout? Do you
collapse on the couch, spent, and slam a double cheeseburger with
fries to celebrate your achievement and the extra calories you burned,
or down a few beers maybe? Well all trainers and top athletes know that the energy, and focus you put into
your recovery will go a long way toward determining not only how you
feel for the next few days, but how well you perform the next time.
If you don't do everything you can to recover, you wind up getting into overuse syndromes and
suffering injuries such as nagging strains or stress fractures. Try a few minutes of
stretching after a good game. I learned this the hard way (seems like
the only way for me sometimes) after I ran my first marathon in the 90's. My
girlfriend and I thought we were going to walk around Coronado
Island, the next day...Wrong! In theory I was doing the right thing,
keeping those legs moving, gently, is the best way to recover from 26.2
miles of pounding. What I didn't know was anything about post-race care
and soon was having trouble walking down stairs on stiff quads and
swollen feet. I had a similar experience I when I switched my workouts to a more balance, core, and interval based routines. Which was a departure from many years of one dimensional strength training. Here are a few things you might consider after your next tough outing, pick up game, or workout.
So you're
exhausted, and you've earned a few hours with your feet up
and beer in hand. Don't do it! At least not right away. That burning in your legs while you were working so hard came from lactate, a byproduct of exercise. You want to keep your blood circulating well so your body can get rid of it as efficiently as possible, and you want to keep those tired muscles limber. After your workout, you should try to incorporate some recovery techniques. Like using a foam roller, a massage, some static
stretching, or flexibility exercises to ensure the body remains limber. All of these methods also keep your circulation moving that lactic acid moving out of your body to reduce pain or soreness. Runners, and other athletes from high school on up, take cool-down runs right after their workouts or competition.You should do
something too. Hydrate even hyper hydrate (over hydrate) with water and or electrolytes. Keep moving, do some stretching before
leaving the field, court, gym etc. Under no circumstances should anyone just
stop.
That little bit of cool down stretching may, head off days of discomfort.
Nothing feels better on sore muscles after a tough workout than a hot shower or, if you have access to one, a steaming whirlpool. Haven't we seen pro athletes doing this for years? Unfortunately, it may be the wrong way to go. It seems wherever you go now, someone is touting the benefits of an ice bath or, more technically, cold-water immersion. It seems intuitive that cold would reduce the inflammation in overworked muscles. Distance runners swear by the practice. They've been standing in buckets of icy water after races and workouts for years. An ice bath constricts blood vessels and decreases metabolic activity, which
reduces swelling and tissue breakdown. The current rehab consensus
says to stay away from that hot tub for at least 24 hrs. No ones suggesting the weekend athlete should do ice water immersion after tennis, but it wouldn't hurt. For the occasional athletes, any strains, sprains, jamb's or other tic-tac (minor) injuries, just ice for 20minn. with a cold pack after your competition. Now I don't have the space here to help you navigate the river of commercial post-workout beverages or foods that make similar claims about aiding recovery, but here are some of the basics of recovery nutrition.

- Liquid meals digest faster than solid food meals.
- Whey protein is the fastest digesting form of protein there is.
As for how much, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). After protein, the next equally important part of your post workout
meal is carbs. I know carbs are the nutrient people are most afraid of
these days, but honestly, they're really not scary (or “bad”) at all. In fact, they are an extremely essential part of your after-workout
nutrition and play a key role in your post workout recovery. Carbs will be used by your body to restore muscle glycogen that was depleted while you worked out. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose (which would suck). Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker. Typical good carbs (oatmeal, brown rice, etc.) contain fiber and other nutrients that slow down digestion. This is exactly what makes them "good" any other time of the day, but not post workout.

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Flex-Appeal Personal Training Service, the publisher of Doc's Fitness Tip's is Located In Dana Point, Ca. Our 20+ years of personal training experience also proudly serves the communities of, San Juan Capistrano, San Clemente, Laguna Beach, Laguna Niguel, Laguna Hills, Aliso Viejo, and MissionViejo,Ca.
Flex -Appeal is currently offering, for new customers, a 2 for 1 personal training special. This is the perfect opportunity to get personally trained and bring a friend or spouse for FREE! Or Split The First Months Cost !!
But, hurry fast, this offer is ending soon
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