If You Exercise, You Need To Read This!
[/vc_column_text][vc_separator][vc_column_text]This content was created by a Denver Style Magazine Contributor. The opinions expressed in the article do not necessarily reflect the views of Denver Style Magazine.
To become a Contributor and share your work with our community, drop us a line at email@example.com [/vc_column_text][vc_separator][/vc_column_inner][vc_column_inner width="3/4"][vc_column_text]You’re doing great with that New Year’s Resolution to start exercising again, right? How are you feeling? If you answered: sore, tired, and worn down, then I have a few nutrition tips to help you recover, meet your goals, and stay on track!
Exercise Recovery Requires:
1. Hydration 2. Antioxidants 3. Electrolytes 4. Protein
Hydration Properly hydrating before, during, and after a workout is key to feeling good after exercise. Make sure you drink 2 cups of water first thing in the morning to activate the kidneys. You get bonus points for adding lemon! Weigh yourself before and after you exercise to estimate the volume of fluid your body needs to remain hydrated during your workouts. If you lose a pound during your workout, drink an additional 16 oz. next time to keep hydrated. If your body weight increased, you probably over hydrated during your workout. Learn what works for your body. Great hydrating foods include celery, watermelon, bell peppers, cucumbers, strawberries, and cantaloupe. These are great snacks to stay hydrated throughout the day!
Antioxidants Exercise can cause oxidative stress due to more oxygen uptake from heavy breathing. Our bodies get energy from burning fuel from the food that we eat. Oxygen, from the air that we breathe, is what burns that fuel. This is a metabolic process that generates free radicals. Free radicals are unstable atoms or molecules that cause extensive damage to our DNA and cells. Oxidative stress results from too many free radicals and can lead to internal rusting; achy joints and muscles and pre-mature aging. Antioxidants, such as Vitamin C and Vitamin E, are needed to donate their electrons to these free radicals, neutralizing them so they cannot continue to do harm to your body. If you exercise regularly, I highly recommend eating foods and/or taking supplements high in Vitamin C and E. Try my recovery drink during workouts! Great food sources for Vitamin C; bell peppers, guavas, kale, broccoli, strawberries, citrus fruits and chili peppers. Great food sources of Vitamin E; wheat germ, sunflower seeds, almonds, olive oil, nuts and salmon.
Electrolytes We’ve all heard of electrolytes, but what are they and why do we need them? An electrolyte is a electrically charged substance that produces a conducting solution when dissolved in water. Our bodies have 7 electrolytes; Sodium, potassium, calcium, magnesium, chloride, bicarbonate and hydrogen phosphate. Electrolytes regulate muscle function, nerve function, blood pressure, internal pH, hydration and are responsible for rebuilding damaged tissue. Our kidneys and hormones keep the electrolytes in check so that our bodies can function properly. A muscle contraction, for example, needs calcium, potassium and sodium present. If there is insufficient amounts of any of these, your muscles will be weak, or they will contract too severely, leading to exhausting and cramping. Symptoms of electrolyte imbalance include; twitching, bone disorders, irregular heartbeat, weakness, numbness, fatigue and muscle spasms. One of the major causes of an imbalance is dehydration and loss of electrolytes from excessive sweating during exercise! My favorite way to replenish electrolytes is to drink my recovery drink, see below! Fruits and vegetables are great sources of electrolytes!
Protein To exercise, our body needs fuel for energy. The body makes energy most readily from carbohydrates and fat sources, but it is protein that is essential for recovery. Protein is needed to repair damage to the muscle fibers used during exercise. It is also necessary for helping replenish depleted energy stores. The( DRI) daily recommended intake is 0.8 grams of protein per kilogram of body weight (about 40 g protein for a person that weighs 110 lbs). However, athletes and active people need more! It is best to recover with protein within 30 minutes of exercise. Great on-the-go protein source are plant based protein powders, grass fed whey powder, chia, hemp or flax seeds and spirulina*. You can also pack hard boiled egg, yogurt or jerky in your bag for a quick post workout snack.
Give your body what it needs to recover and keep at it, stay on track! You can do this! Here’s my personal Sports Recovery Drink to drink during your workouts. Try it out and adapt to taste! Cheers to your health! *Spirulina contains chlorophyll which increases oxygen uptake. This provides more fuel to muscles, which increases performance and endurance. The “low molecular weight polypeptide amino acids” in spirulina are pre-digested. This allows it to cross the delicate blood/brain barrier. This can increase mental concentration. This makes spirulina a great addition to any recovery drink or shake! Balance Yoga and Nutrition’s Sports Recovery Drink (for during your workouts)
Equal Parts Water and Coconut Water (isotonic source of potassium, prevents dehydration) Himalayan Sea Salt to taste (contains 84 minerals and trace elements!) Juice of 1 lemon, lime or orange (or a mixture of)(Antioxidant source!!) Spirulina (1 tsp) you can take this in tablet form if you prefer (pre-digested protein) 1 Tb Maple Syrup or Manuka Honey( amino acids, B vitamins, mineral, quick energy source) 1 tsp Magnesium powder ( I recommend CALM)
Mix it up, drink it down![/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]