It’s not too late in the week to talk nerdy research is it? What if it’s interesting? I promise it’s interesting!! And relative – you know, if you work out and that
Every other week or so, I look forward to a little email delivered to my inbox courtesy of ACE Certified News.
You guys should know by now that I am a TOTAL sucker for stuff like this. Give me the latest study in the fitness industry, and I’ll absolutely eat it up.
One article I found particularly interesting this time around was on optimizing recovery through nutrition between your workouts.
A lot of the information in the article came as no surprise to me – such as what macros to eat, when to eat them, how much of each, and why – but a couple others weren’t as obvious and are pretty interesting. Obviously, I have to share any cool information that comes my way with you guys
- Drink caffeine combined with carbospost-workout to increase postexercise muscle glycogen synthesis.
- How much? Between 90-130 mg of caffeine, or between 5-8 oz cup of coffee, depending on the length and intensity of your workout, post-exercise.
- Drink Sodium Bicarbonate (aka, um, baking soda) before a high-intensity workout to enhance performance by decreasing fatigue during your workout. Baking soda?! Say whaaa? According to the article, sodium bicarbonate “ has been found to improve recovery by promoting the removal of protons from skeletal muscle” which results in a quicker recovery time.
- How much? OK, scratch that – HOW? Either in capsule form OR by mixing 13 grams of of baking soda with 1 liter of a flavored beverage. Some recovery drinks also have sodium bicarbonate in its ingredients.
- Can’t stomach drinking fluids during a long run? Just to a mouth-rinse of a sports drink!Apparently, just by swishing a carbohydrate drink around in your mouth, you can reap the performance improving benefits of ingesting a sports drink. Of course, this is only if you can’t stomach drinking a sports drink during (prolonged) exercise, which is optimal.
- How much? A small volume (I’d guess about a mouth full ) for 5-10 seconds throughout prolonged bouts of exercise – about every 30 minutes.
- Avoid antioxidant supplements during and post-workout. Remember when that article came out that said the blanket statement of “Multivitamins are bad! Those who exercise should not take!”? Well, I think it stemmed from one of these studies. When we exercise, we produce free radicals which have been shown to improve insulin resistance and promoted a response in our bodies to naturally produce antioxidants. Supplementing with antioxidants actually blocked this process, thusly eliminating these health benefits of exercise.
- How much? Well, none
Pretty interesting stuff, right?
All right, now I’m off to go workout…then drink some caffeine…but probably not baking soda. Then I’ll be coming back in this post afterward to edit in a little video for #fitVEDA!
Ciao! See you back here later with another boot camp workout – this camp’s theme? Obstacles. Well, tearing them down, anyway
Have a fabulous Thursday!
Did any of the tips above take you by surprise?
What do you usually eat after your longest/highest intensity workout of the week?