Sports dietitian tips for what to eat after a workout – sports nutrition recovery

Sports dietitian tips for what to eat after a workout – sports nutrition recovery

Speedy sports nutrition recovery meals for fitness buffs
https://www.healthstandnutrition.com/what-to-eat-after-a-workout/

What, when and how much to eat after intense exercise is crucial to help your body get the most from your workouts and go into your next workout recharged and refueled. The trouble is between juggling work, family and workouts it can be hard to fit it all in.

Read on to learn more about what your body needs post workout and what speedy meals offer the best recovery nutrition to maximize your results.

The 5 R’s for Recovery

REST – RELAX!

Adequate rest is needed to get the most out of your workout and manage a healthy immune system. Consult with a qualified exercise/sport specialist to determine adequate rest time just for you.

REHYDRATE – FLUIDS!

Rehydrate with fluids once you are finished your workout.

Replace 3 cups fluid (750 ml) per pound of weight lost from sweat during your workout.
Monitor the color and amount of urine – it should be pale yellow and you should be urinating regularly.

REPLACE – CARBS!

Replace carbohydrates (carbs) that the muscles have burned for energy. The harder your workout is, the more carbs you have burned and will need to replace.

Found in foods such as grains, potatoes, fruits, vegetables, legumes, milk, yogurt and sweets.
Essential to run your brain and central nervous system.
The preferred energy source for your muscles (like gasoline for a vehicle).
Without enough carbs in your overall training diet you will experience fatigue, lowered endurance, power and strength.
Without enough carbs in the recovery meal you will experience poor energy, muscle fatigue, heavy tired muscles and potentially go into your next workout feeling unrecovered.
Eat a source of carbs (liquid or solid) within 30 minutes after activity when your muscles are most receptive to re-fueling. Try a piece of fruit, dried fruit, smoothie or homemade energy balls you can stash in the freezer and grab quick on the go for your gym bag.

REPAIR – PROTEIN!

Protein helps to repair and recover muscle and other tissues damaged during activity.

Found in foods such as meat, poultry, seafood, dairy, legumes, nuts, seeds and eggs.
Important for muscle and tissue repair, muscle building, immune function and enzymes that keep your body processes running smoothly.
NOT a preferred energy source for your muscles (carbohydrates are best).
Without enough protein in your overall training diet you will experience poor muscle repair and building, You will also be more likely to pick up a cold or flu. You also may be at higher risk for iron deficiency (especially if you are female or vegetarian) since high protein foods tend to also be the ones that are good sources of iron.
Without enough protein in the recovery meal specifically, you run the risk of going into your next workout with a run-down immune system and sore muscles.

REJUVENATE – ANTIOXIDANTS

Rejuvenate with plant-based foods which supply potent antioxidants for recovery:

The physical stress of exercise produces free radicals that can damage your body’s cells (such as muscle tissue or red blood cells which transport oxygen).
Antioxidants scavenge free radicals and protect cells from damage leading to better recovery.
Your recovery meal should be abundant in plant-based foods since this is where you find antioxidants. Choose foods rich in antioxidants such as Vitamin C, Beta-carotene and Vitamin E such as colorful fruits and veggies.

Looking for sample recovery meals after high intensity or endurance based workouts: READ THE REST OF THE ARTICLE HERE https://www.healthstandnutrition.com/what-to-eat-after-a-workout/

Sports Nutrition: Why Do Athletes Struggle to Gain Weight?

Sports Nutrition: Why Do Athletes Struggle to Gain Weight?

Sports Dietician, Brett Singer – MS, RD, CSSD, LD from the Memorial Hermann IRONMAN Sports Medicine Institute. Brett talks about why athletes might struggle to gain weight and what steps you can take for healthy weight gain.

You leave it all on the field; we take it to the next step. Sports science and health are key for an athlete’s development, and our collaboration with Memorial Hermann IRONMAN Sports Medicine Institute means you have access to the best in the fields that matter most.

For more information on Sport Nutrition contact Brett Singer MS, RD, CSCS, LD of the Memorial Hermann IRONMAN Sports Medicine Institute of Houston – 713.897.7930

Sport Nutrition in Aquatics – Dr. Margo Mountjoy (CAN)

Sport Nutrition in Aquatics – Dr. Margo Mountjoy (CAN)

FINA Swimming Coaches Golden Clinic 2014, Doha (QAT)
30/11/2015

Dr. Margo Mountjoy (CAN) – FINA-Yakult Nutrition:

Many factors contribute to success in sport, including talent, training, motivation and resistance to injury. When highly talented, motivated and well-trained athletes gather for competition, the margin between victory and defeat is usually small. Attention to every detail can make that vital difference, and nutrition is a key element of the serious athlete’s preparation.

Diet affects performance in all events, and the foods that we choose in training and competition will affect how well we train and compete. Athletes need to be aware of their nutritional goals and of how they can select an eating strategy to meet those goals.

Diet may have its biggest impact on training, and a good diet will help support consistent intensive training while reducing the risk of illness or injury. Good food choices can also promote adaptations in muscle and other tissues in response to the training stimulus.

Athletes are all different, and there is no single diet that meets the needs of all athletes at all times. Individual needs also change across the season and athletes must be flexible to accommodate this.

This symposium will present practical advice for coaches on nutritional recommendations for the aquatic athlete based on the outcomes of the world’s leading experts in sports nutrition which were gathered in London in 2012 on the occasion of the FINA-Yakult consensus meeting.

Food is an important part of life, and athletes should enjoy the foods that they eat, confident in the knowledge that they have made wise choices.

What It Takes to Feed the New England Patriots | Do Your Job

What It Takes to Feed the New England Patriots | Do Your Job

Step inside the life of Patriots Dietitian Ted Harper as he discusses what it takes to feed the Patriots in the first episode of the second season of Do Your Job.

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Sports Nutrition: Individualized Nutrition Consultation

Sports Nutrition: Individualized Nutrition Consultation

You leave it all on the field; we take it to the next step. Sports science and health are key for an athlete’s development, and our collaboration with Texas Health Sports Medicine means you have access to the best in the fields that matter most.

Let Brittney Bearden, Sports Dietitian with Texas Health Sports Medicine explain how she and her team of skilled sports dietitians can help you come up with an individualized plan to help you reach your performance goals.