I love learning new things! My new friend Dodge in Australia was telling me about caffine for muscle recovery. I decided to do a little homework AKA get my google on and I found several interesting articles about muscle recovery and green tea so i decided to share, especially since I loooove Herbalife’s Herbal Tea Concentrate for energy, antioxidents, and metabolism boosting. Green tea helps to reduce the free radicals and protect muscle cells. So now I have even more reason to drink it!
The article below is great because everything they mention in here about meeting recovery needs through nutrtion perfectly describe the Formula 1 healthy meal shake and Formula 2 Multivitamin that I take myself and work with all my clients on! As skaters we beat the crap out of our bodies and need some serious recovery!
Advanced Muscle Recovery Tips
Athletes who are highly committed to their sports or recreation can’t always take time off, yet one of the biggest impediments to optimal performance lies in over-training. However, a few advanced approaches that involve nutrition and therapy will allow you to greatly enhance your recovery.
- Optimal performance requires taking the proper nutrients in the right proportions before, during and after exercise, and consuming the right ratios of carbohydrates, proteins and supplements in between training sessions.
Athletes interested in advanced recovery need to make sure they replenish fluids and electrolytes to enhance cardiac output and regulate body temperature during exercise. For optimal recovery, drink fluids rich in electrolytes and potassium before and after training. (Like H30)
Specific sports demand different amounts of carbohydrates and proteins. Marathoners and long-distance cyclists require far more carbohydrates to replenish their diminished glycogen stores, while weightlifters, sprinters and athletes whose sports require explosive movements need far more protein. As a rule of thumb, the optimum recovery ratio suggests 4 grams of carbohydrates to 1 gram of protein in order to enhance recovery.
Weightlifters and explosive athletes will need far greater amounts of protein to prevent muscle atrophy. To maintain existing muscle mass, it’s recommended that strength athletes consume 1 to 1.5 grams of protein per pound of lean body mass.
- In addition to fluids, carbohydrates and proteins, getting the right minerals and amino acids will optimize recovery as well. In addition to lactic acid buildup, free radicals can build up in muscle tissue after exercise and damage the muscle cell membrane. Antioxidants such as vitamin C and E, found in green tea and citrus, an help protect your muscle cells and enhance recovery.
The amino acid glutamine plays an important role in muscle recovery because it stimulates muscle-protein synthesis and prevents muscle atrophy. Glutamine is one of the basic building blocks, not only of all skeletal muscle, but also of the cells in the immune system. After an intense workout, glutamine levels can drop by as much as 50 percent. If you do not supplement with glutamine (or get it through eating eggs, meat or protein powders), your body will break down existing muscle tissue in order to replace what exercise depletes.
Not recovering: Eat More of the Right Foods
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