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Fitness Tips For 5/14/2014
Maximize Workout Recovery
Double Dipping – Key to Maximizing Your Post Workout Recovery
Most people who work out are cognizant of the need to refuel the
muscles after a hard workout. However, most are not aware of the
"double dip" factor for enhancing the building up of the muscles
after a workout.
Since resistance training exercise is closely associated with a
significant decrease in muscle glycogen due to the stressful nature
of the exercise (for example, 3 sets of biceps curls performed to
failure can stimulate a 25% reduction in muscle glycogen) those who
perform hard resistance training are wise if they focus on replacing
those lost energy stores.
That's because a reduction in muscle glycogen can cause the next
workout to bomb in a big way if the glycogen is not effectively
replaced. And if you lose 25 percent from curls, imagine what a few
hard sets of squats or deadlifts do to your glycogen levels! The only
adequate way to address that situation is with quality and timely
Repair is key factor
Registered dietitian Jean Storlie notes that "bodies have a lot of
work to do to repair tissues that took a beating during exercise and
replenish energy stores that are depleted. In addition, during
periods of intense training and competition, when there is little
time to recover between workouts, post-exercise nutrition becomes an
even more important factor in enhancing performance and preventing
Replenishment, in the right way, is vital. But were you aware that it
is a two step process? That is, if you want to maximize the
rebuilding effect, don't stop at a single load.
Research from the University of Ontario, Canada, has shown that a
recommended dose of carbohydrates (0.5 grams of carbohydrate per
pound of body weight) immediately after a workout and again at one
hour after the exercise has a beneficial effect on protein metabolism
by decreasing breakdown and enhancing retention. Eating carbs,
especially those specific high glycemic types that are digested and
assimilated rapidly, really expedites workout recovery.
Getting those carbs is crucial. However, carbs alone won't be enough.
You need a mix of protein and carbs to fully refuel the muscles. The
best post workout recovery comes from a mix of protein and carbs.
How much protein? The research points to a 20-25 gram intake after
training for maximum results. You want your carbs mixed in with 20-25
grams of quality protein.
Make the first intake of the carb/protein mix a liquid shot. That's
because liquids digest and get to work quicker. For your second
intake, about an hour or two later, you can go ahead and have solids,
such as a meal of eggs, cottage cheese, etc.
By doubling up on your refueling effort, you can make the maximum
recovery from your workouts and get the growth going again as fast as
possible. You can arrest the muscle glycogen depletion by smart
nutrition, and by attacking the issue frequently after the workout
i Haff, Stone, etc., The Effects of Carbohydrate Supplementation on
Multiple Sessions and Bouts of Resistance Exercise·Journal of
Strength and Conditioning Research, May. 1999, p.111
ii Jean Storlie, the Art of Refueling· Training & Conditioning,
April 1998, p. 32
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Maximize Workout Recovery
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.