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Thursday December 8, 2016 CrossFit Stapleton- Denver, CO

How Do You Recover??

recoverite

Recovery: “DOs” and “DON’Ts”

 Article provided by http://hammernutrition.com

1) DO replenish your body with complex carbohydrates ASAP. When you’ve completed your workout, your body’s store of muscle glycogen is on “empty.” It needs to be replenished rapidly. Why is this important? Because muscle glycogen is your body’s primary fuel for the first 60-90 minutes of a race or workout. Studies show that the level of muscle glycogen present before exercise is the most important energy determinant for exercise performance. So athletes who have more of this readily available fuel in their bodies should have a definite advantage.

The good news is that you can substantially increase your glycogen storage capacity through training, and then replenishing it ASAP after your workout . . . the sooner the better! Research has shown that glycogen synthesis and storage were highest when subjects were given carbohydrates immediately after exercise, ideally within the first 60 minutes.

2) DON’T consume junk foods or fuels! Some so-called “experts” suggest that you can eat nearly anything after your workout and enjoy maximum recovery – one cycling coach even suggests that soft drinks are acceptable. Seriously? You’ve just thrashed your body in training and now you’re going to consume junk, believing that optimal recovery is a given? Once again, the oft-used adage “garbage in, garbage out” applies. If you consume garbage food after your workout, you can expect your recovery to be a waste as well.

Always remember: what you put into your body determines what you’ll get out of it. For the best possible recovery (and subsequent performance), feed your body high-quality fuel that contains ample amounts of complex carbohydrates and sufficient protein.

3) DO consume whey protein together with complex carbohydrates. Carbohydrates can’t do the job alone, you need protein too. Whey protein isolate (a better choice than whey concentrate) provides the following benefits:

  • Better muscle repair – Whey protein is the premier protein source of the BCAAs (branched chain amino acids) used to repair muscle tissue.
  • Enhanced glycogen storage – Research has shown that consuming carbohydrates together with protein (versus carbohydrates alone) maximizes post-exercise muscle glycogen synthesis.
  • Immune system support – Whey protein is loaded with immune system-boosting lactoferrin and immunoglobulins. It also contains high levels of amino acids that spur the production of glutathione, arguably the most powerful antioxidant.

4) DON’T consume fiber and fat with your recovery fuel. Fiber and healthy fats (such as fish oil) are good for overall health, but don’t consume them with your recovery food or fuel. Taking them shortly after your workout will slow the digestive process significantly. After a workout, it’s important to absorb carbohydrates and protein right away. Save the high-fiber foods and healthy fats for another meal.

All In All:

After exercise, give your body what it needs immediately, when it’s most receptive to replenishment. Your body will respond by recovering faster, adapting more efficiently to physical stress, and storing more readily-available muscle glycogen as fuel. Within 60 minutes of finishing your workout (the sooner the better), replenish your body with high-quality fuel.

Recoverite provides exactly what your body needs and craves after a workout: an ideal 3:1 ratio of complex carbohydrates, whey protein isolate, and other nutrients beneficial for recovery. Use Recoverite consistently to get maximum value from every minute you put into your training and from the equipment that you use. Available in three delicious flavors, Recoverite has a mild, pleasant taste you’ll enjoy. Simply mix a couple of scoops with water, and drink. With that single step, you’ve put the finishing touch on today’s workout, and have given your body an ideal start on tomorrow. HN

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:

Run 250 Meters

20 Double-Unders

10 HSPU

B. Three sets of:

20 Dumbbell Skull Crushers

20 Dumbbell Tate Press

20 Dumbbell Floor Press

(perform as a complex laying flat on the floor.)

Rest 30 seconds

60 seconds Hollow Hold

Rest 60 seconds

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:

Run 250 Meters

:30 DU Attempts

10 L-seated DB presses

B. Three sets of:

20 Dumbbell Skull Crushers

20 Dumbbell Tate Press

20 Dumbbell Floor Press

(perform as a complex laying flat on the floor.)

Rest 30 seconds

60 seconds Hollow Hold

Rest 60 seconds

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BOOTCAMP RX CLASS:

A. Every 5 minutes, for 25 minutes (5 sets) of:

Row 300 Meters

30 Double-Unders

20 Ball slams

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