BP asked a great question (view comments from May 15) about recovery from weights and performing a specific activity. Nutrition can be a big help for recovery if done properly. Keep in mind that many specific sports or activities require specific diets; I will go more into the basics for this blog.
Pre and post activity meals are extremely important they can help provide, maintain and store energy, help us with weight gain or loss what ever our individual goals are.
Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbs, the body goes into carbohydrate deprivation. Once in this state the body goes into ketosis where protein becomes consumed for energy this is not a healthy state to be in causing damage to the body specifically the kidneys.
Complex carbs: This is where you get long-term energy for the day or long runs or staying on the field for a full game. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Whey protein (100%): best source of whey protein is protein supplements. It’s absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout. Egg whites, Fish, Chicken, red meat, turkey sausages, dairy.
I do not recommend a great deal of supplements some can be harmful and others are a waste of money. For recover and to add to a well balanced diet I recommend whey protein, glutamine -can be added to shakes excellent for recovery- and multi-vitamins.
With this in mind a good healthy basic “diet” that will help you recover from most training programs or activities is crucial and an average day for myself consists of;
-Bagel with peanut butter for breakfast,
-Mid morning snack 2-3hours later granola bar with a couple fruits
-1 hour weights for lunch, then large salad with couple hard boiled eggs, or raw veggies with a couple baked chicken samosas.
-Afternoon snack protein shake, or hand full of trail mix or nuts and fruit.
-Run- protein shake with water if not consumed for afternoon snack.
-Supper Small piece of ‘meat’ (steak, chicken, fish, turkey sausage) salad, or rice.
-Night snack 4 to 6 cups of popped light popcorn, cheerios mix -all late eating should be at a minimum of 2 hours before bed.
Idea is to maximize carb and protein intake at proper times. Carbs before work outs protein following workouts to repair muscles. On average snacks for my body size and activity level are 250-300 cals, meals 400-500cals higher numbers for high activity days.
Water is crucial. By Lunch I have consumed 2 to 3 liters of water, 1 liter during work out, after work out and lunch another 2 to 3 liters, then after run until bed aprox another 2 to 3 lts. I personally don’t go by the 10, 8 ounce glasses of water a day, it is whatever you feel you need for digestion and energy. I personally consume about 24 +/- glasses a day. We can’t figure this out but the only explanation that most people agree with was that I was electrocuted while installing a commercial furnace at 18, and there theory is that bc if this I have become prone to dehydration not sure maybe kind of makes sense.
Forts –next blog KBs and Breathing Ladders -painful
Pre and post activity meals are extremely important they can help provide, maintain and store energy, help us with weight gain or loss what ever our individual goals are.
Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbs, the body goes into carbohydrate deprivation. Once in this state the body goes into ketosis where protein becomes consumed for energy this is not a healthy state to be in causing damage to the body specifically the kidneys.
Complex carbs: This is where you get long-term energy for the day or long runs or staying on the field for a full game. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Whey protein (100%): best source of whey protein is protein supplements. It’s absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout. Egg whites, Fish, Chicken, red meat, turkey sausages, dairy.
I do not recommend a great deal of supplements some can be harmful and others are a waste of money. For recover and to add to a well balanced diet I recommend whey protein, glutamine -can be added to shakes excellent for recovery- and multi-vitamins.
With this in mind a good healthy basic “diet” that will help you recover from most training programs or activities is crucial and an average day for myself consists of;
-Bagel with peanut butter for breakfast,
-Mid morning snack 2-3hours later granola bar with a couple fruits
-1 hour weights for lunch, then large salad with couple hard boiled eggs, or raw veggies with a couple baked chicken samosas.
-Afternoon snack protein shake, or hand full of trail mix or nuts and fruit.
-Run- protein shake with water if not consumed for afternoon snack.
-Supper Small piece of ‘meat’ (steak, chicken, fish, turkey sausage) salad, or rice.
-Night snack 4 to 6 cups of popped light popcorn, cheerios mix -all late eating should be at a minimum of 2 hours before bed.
Idea is to maximize carb and protein intake at proper times. Carbs before work outs protein following workouts to repair muscles. On average snacks for my body size and activity level are 250-300 cals, meals 400-500cals higher numbers for high activity days.
Water is crucial. By Lunch I have consumed 2 to 3 liters of water, 1 liter during work out, after work out and lunch another 2 to 3 liters, then after run until bed aprox another 2 to 3 lts. I personally don’t go by the 10, 8 ounce glasses of water a day, it is whatever you feel you need for digestion and energy. I personally consume about 24 +/- glasses a day. We can’t figure this out but the only explanation that most people agree with was that I was electrocuted while installing a commercial furnace at 18, and there theory is that bc if this I have become prone to dehydration not sure maybe kind of makes sense.
Forts –next blog KBs and Breathing Ladders -painful
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