Taken from mayoclinic.com, fitnessmagazine.com and womenshealth.com
AFTER WORKOUT REPAIR.
A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, a sports nutritionist. Glycogen is energy stored in your muscles. Recovery after exercise is essential to joint, muscle tissue and energy repair. Your after exercise recovery routine has a big impact on your fitness gains and performance and allows you to get more from your workouts.
Muscle repair is important for many reasons. First, for every pound of muscle you gain, your body burns an extra 35 calories a day at rest. Second, muscle strength carries us from one place to another. They also protect our bones and help control metabolism. Muscle recovery also decreases cortisol, the stress hormone that tells your body to store fat. Here are some ways to help in after workout recovery.
1. COOL DOWN-Cooling down means you slow your pace after exercise. You do not want to just stop abruptly. Move around at a slower pace for 5 to 10 minutes after your workout. This helps remove lactic acid from your muscles and may reduce muscle stiffness and joint pain.
2. REPLACE FLUIDS- When you exercise, you lose fluids from sweating. Ideally you should drink water while exercising but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body. Other drinks that are good for replacing fluids are sports drink (like Gatorade) and milk (chocolate milk is ok in this instance).
3. STRETCH- After a tough workout, consider gentle stretching. This is a simple way to help repair muscle tissue and speed recovery.
4. EAT- You should fuel your body before a workout but it is even more important to fuel the body after. Try to eat a small snack within 60 minutes of an exercise. These should be less than 150 calories unless you are doing a HIIT (High-intensity interval training) and then consume about 200 calories. Your food choice needs to be a high protein, high fast acting carb. “This is one of the only times I recommend a high-glycemic carbohydrate source such as bananas, because the uptake will be rapid,” says Kristin Reisinger . Lists of great after workout snacks are included. Eating a snack right after working out speeds muscle growth and recovery.
5. HAVE A MASSAGE- Getting a great rub down feels wonderful, not to mention improves circulation. Have your honey (spouse/loved one) gently massage your body, indulge and allow a professional do the work, or give yourself a massage with a Foam Roller. These are easy to construct but use safety precautions.
6. REST AND GET PLENTY OF SLEEP- This comes in two parts. First, take a day of rest in between 2-3 straight sessions of exercise. If you walk 6 days a week, take a break on one day in the middle. Your body will take care of itself and recover on rest days. This happens naturally. Secondly, get some sleep. While you sleep, amazing things take place in the body. During your sleep, the body produces Growth Hormone which is responsible for tissue growth and repair, also known as bigger muscles. Remember the more muscle you have, the more calories your burn. Aim for 7-8 hours of straight, uninterrupted sleep.
FOODS TO HELP IN MUSCLE REPAIR (180 to 250 calories).
1. Peanut Butter and Banana Sandwich.
2. Hummus and Pita
3. Vanilla Yogurt (8 oz.) and Fresh Berries
4. Tuna salad on Whole Wheat
5. Turkey (4 oz.) and cheese(I wedge) with Apple Slices
FOODS TO HELP IN MUSCLE REPAIR (100 TO 180 calories)
1. Chocolate Milk and 11 almonds or equivilate
2. Lower fat Oatmeal cookie
3. Lower fat dark chocolate chip cookie
4. Turkey Wrap (2 oz. and 6” tortilla, unlimited veggies and guacamole)
5. Trail mix (1/4 cup)
7. Popcorn (100 call) and Parmesan cheese 3 TB
8. Green Tea, Dark Chocolate 70% (2 squares) and Walnuts about 14 shelled
Chocolate chip cookies redone.
Heat oven to 350 degrees
1 1/4 cup whole wheat flour (if stone ground, make sure it is fine ground)
1 cup all-purpose flour.
1 1/4 tsp. of baking soda
1/8 tsp. salt
1. Mix in a bowl and set aside
1 stick (1/2 cup) real butter softened plus 1/2 cup of cooked great northern beans, well rinsed and drained smashed.
3/4 browned sugar packed
1/4 cup of sugar
1 tsp. vanilla
2 egg beaten or 2 TB ground flaxseed with 6 TB water (this equals just under 1/2 cups. If using flax seed to replace egg, mix flaxseed meal with water and let set for 2-3minutes)
2. Cream butter and sugar.
3. Add vanilla and egg (or egg substitute of flax) Mix well
4. Add flour mixture, mix well. Then add
One package (16oz) semi-sweet chocolate chips or dark chocolate chips.
Drop cookies onto cookie sheet by rounded Tablespoon or a cookie dough scoop. Bake at 350 degrees for about 12-14 minutes. Makes about 2 1/2 dozen cookies.
This recipe is made a bit healthier with less sugar, less fat and whole wheat flour. If using the beans in your cookies, make sure you rinse and drain them well. I like to cook my beans from the dried bean without any flavor or seasonings. Canned beans need to be rinsed and drained a few times before smashing and putting in your recipe. If you use margarine instead of butter, the cookie will have different texture and be a bit crisper. The bean adds protein and fiber to the cookie.
Recipe by Natasha Duncan, Cameron MO