Recovery Time Zones:
Recovery is one of the biggest missing pieces in a training plan and it can diminish returns on your hard work. Try these principles and time ranges to achieve better results.
0:00-02:00 The Main Event: This is your race or workout. During activity lasting an hour or less, hydrate with water, drinking four to eight ounces every 15 to 20 minutes; more than an hour, hydrate with a sports drink that contains electrolytes.
02:00-03:00 The Glycogen Window: Somewhere between 20 to 60 minutes after your activity, consume about one gram of carbohydrates for every pound of your body weight, and a forth as much protein. A 180-pound male would eat 180 grams of carbs and 45 grams of protein; this might consist of a prepackaged recovery beverage or whole foods with the proper recovery nutritional balance. The sooner you can ingest this, the better; your body’s glycogen production and storage is peaking during this period.
03:00-05:00 The Follow-up Meal: Two to four hours after your event, have another meal with the following ratio: 65 percent carbs, 20 percent fat, 15 percent protein. That’s pasta with tuna or salmon; a roast-turkey sandwich on whole wheat; or a burrito with chicken. Carbohydrates should rank high to moderate on the glycemic index, the scale that evaluates food according to how rapidly it stimulates a rise in blood glucose.
05:00-24:00 Rest and Relaxation: Over the next 18 hours, follow the 65/20/15 ratio, taking in enough food to round out your total caloric needs, likely between 2500 and 3000 for an adult male, and 2000 and 2500 for females. Also drink plenty of water, devote 15-20 minutes to stretching, and at least eight hours to sleep. Once a week, try – no, force yourself – to get a message and soak in a hot tub.
20:00-21:00 The Prerace or Preworkout Meal: Eat a 65/20/15 meal two hours before your next event or workout to allow time for adequate digestion.
23:00-24:00 A Final Boost: Drink 6-10 ounces of a carbohydrate-rich sports drink 15-20 minutes before your activity to spike your blood-glucose level.
Use these principles to recovery faster and be ready for your next event.
The 24-hour Recovery Cycle
June 13, 2013 by · Leave a Comment
Recovery Time Zones:
Recovery is one of the biggest missing pieces in a training plan and it can diminish returns on your hard work. Try these principles and time ranges to achieve better results.
0:00-02:00 The Main Event: This is your race or workout. During activity lasting an hour or less, hydrate with water, drinking four to eight ounces every 15 to 20 minutes; more than an hour, hydrate with a sports drink that contains electrolytes.
02:00-03:00 The Glycogen Window: Somewhere between 20 to 60 minutes after your activity, consume about one gram of carbohydrates for every pound of your body weight, and a forth as much protein. A 180-pound male would eat 180 grams of carbs and 45 grams of protein; this might consist of a prepackaged recovery beverage or whole foods with the proper recovery nutritional balance. The sooner you can ingest this, the better; your body’s glycogen production and storage is peaking during this period.
03:00-05:00 The Follow-up Meal: Two to four hours after your event, have another meal with the following ratio: 65 percent carbs, 20 percent fat, 15 percent protein. That’s pasta with tuna or salmon; a roast-turkey sandwich on whole wheat; or a burrito with chicken. Carbohydrates should rank high to moderate on the glycemic index, the scale that evaluates food according to how rapidly it stimulates a rise in blood glucose.
05:00-24:00 Rest and Relaxation: Over the next 18 hours, follow the 65/20/15 ratio, taking in enough food to round out your total caloric needs, likely between 2500 and 3000 for an adult male, and 2000 and 2500 for females. Also drink plenty of water, devote 15-20 minutes to stretching, and at least eight hours to sleep. Once a week, try – no, force yourself – to get a message and soak in a hot tub.
20:00-21:00 The Prerace or Preworkout Meal: Eat a 65/20/15 meal two hours before your next event or workout to allow time for adequate digestion.
23:00-24:00 A Final Boost: Drink 6-10 ounces of a carbohydrate-rich sports drink 15-20 minutes before your activity to spike your blood-glucose level.
Use these principles to recovery faster and be ready for your next event.
Speed Training Basics
June 13, 2013 by · Leave a Comment
HOW TO GET FITTER AND STRONGER – FAST
Running faster than you usually run can be very motivating. It can also take your fitness to another level. So if you’ve never done a speed workout before, or you haven’t run one in more than a year, add some quicker running to your schedule once you’ve been logging at least three runs per week (at least 20 minutes per run) for four weeks or longer. To get started, go to the track, find some smooth trails, or head to any running area that is relatively flat and offers stable footing. Then try this introduction to speedwork:
First Workout – 15 Fast Seconds
- Warm up by walking for three minutes, then running easy for eight minutes.
- Run comfortably for 10 seconds, increase your speed for 10 more seconds, and speed up again for five seconds. At no point should you be running all out. Walk for two minutes. Repeat the series two more times.
- Cool down by running easy for eight minutes, then walking for three.
Second Workout (four to six days later) – Two Sets
- Do the same warm-up and cooldown as in the first workout.
- Do the same acceleration drill followed by two minutes of walking, but instead of doing the series three times, do it four times.
- Then run comfortably for 10 seconds, increase your speed for 10 seconds, then speed up again for 10 seconds. Walk for two minutes. Repeat the series two more times.
Third Workout – Two Sets and More
- Do the same warm-up and cooldown.
- Once a week, repeat the second workout, adding two repeats to the first set of accelerations (work up to 12 repeats) and adding five seconds (work up to 30 seconds) to the length of the last segment in the second set of accelerations. Example: Week three you’d run six accelerations in the second set to 15 seconds.
Healthy Hash
June 10, 2013 by · Leave a Comment
A hearty breakfast that’s perfect for weekends, this hash is a vast improvement on your local diner’s version. Serve with a anti-oxidant rich protein smoothie
Ingredients:
- 4 oz. low-fat ground turkey
- 1 tsp. olive oil
- 1/8 cup chopped onion
- 1/8 cup chopped green pepper
- 1/2 large potato, peeled and diced into small cubes
- 1/2 tsp. oregano
- 1/2 tsp. garlic powder
- Salt and pepper to taste
Instructions:In a frying pan, brown the turkey with the olive oil, onions, and potatoes. Add the green pepper and spices. Cook over a low heat, stirring frequently, just until potatoes are tender. If desired, you can add a little more oil to the pan, flatten the mixture with a spatula, and cook for a few more minutes on each side to form a crust.
|
Calories |
Protein |
Total carbs |
Fiber |
Fat |
|
290 |
26 g |
19 g |
2 g |
10 g |
PROTEIN PANCAKES
June 10, 2013 by · Leave a Comment
PROTEIN PANCAKES
INGREDIENTS:
1 SCOOP CHOC, VANILLA OR CHOCOLATE PROTEIN POWDER 6 EGG WHITES 1 CUP COTTAGE CHEESE 1 CUP STEEL CUT OATMEAL ½ TSP OF VANILLA EXTRACT 1 TBSP OF GROUND CINNAMON 1TBSP OF PURE CANE SUGARINSTRUCTIONS:
1. LIGHTLY COAT NONSTICK SKILLET WITH OLIVE OIL COOKING SPAY, MED HEAT 2. COMBINE ALL INGREDIENTS IN BLENDER AT MED SPEED UNTIL SMOOTH 3. POUR 3 TBSP OF BATTER ONTO SKILLET, COOK UNTIL BUBBLY ON TOP 4. FLIP AND COOK UNTIL GOLDEN 5. EAT UP OR REFRIGERATE FOR A QUICK TO GO MEAL/SNACK
Follow Us!