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Local Fitness Search
Help & Info
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There
is a very important aspect of recovery
after a workout that is often overlooked
but can give you the results you're
looking for. It is known as the
Four-Hour Window
of Opportunity.
When
you exercise, your body burns carbohydrates
for energy and breaks down your muscle
tissue (especially if you are weight
training). Immediately after a workout,
the body has an enhanced ability to
utilize nutrients such as glucose
(sugar) and protein (your body's main
building blocks) in order to rebuild
and recover from your exercise.
Taking
in nutrients immediately after exercise
helps you to recover faster and feel
better after a workout.
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Protein -
Immediately following a workout, (within
a few minutes of completion) take some
protein. The easiest and best way to
do this is in the form of a protein
powder, though a food source such as
milk will do. Taking protein gives your
body something to rebuild with instead
of tearing down it's own muscle tissue
for building blocks. Do not take protein
right before a workout as it will just
sit in your gut and may cause bloating
(among other things).
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Carbohydrates - Take in about 60
to 100 grams of carbohydrates to help
the body refuel. Your body is most efficient
at rebuilding it's carbohydrate stores
immediately after a workout.
A few common examples of healthy carbs
to take after a workout include juices,
fruits, and sports drinks. Examples
of protein foods include milk, eggs,
poultry, fish, meat, or soy products.
Flavored yogurt is an excellent example
of a post-workout snack. It contains
simple carbs, protein and calcium all
in one.
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Post-Workout Meal - About one
hour after the workout, take in
a high quality source of protein
and a good supply of carbohydrates
such as grains or cereals. At this
time, the body has settled down
from the stress of the workout and
is looking to rebuild. By supplying
an ample amount of raw materials,
you will be preventing the body
from eating itself in order to recover.
- Relax
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This is when you recover
from a workout!
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