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 
The Jist
- 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.
- How much? OK, scratch that – HOW?
- 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.
- How much? A small volume (I’d guess about a mouth full
- 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
- 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?
Not heard about the baking soda. My stomach sort of churned LOL.
Well I’m glad my post-workout coffee in the mornings are beneficial!
Amy @ Second City Randomness recently posted..When A Tuesday Goes Decently Well
Baking soda? Hmm…sounds a bit scary and gross haha
Sarah @ Blonde Bostonian recently posted..The #HLS12 Countdown + Giveaway Winner
Right?? haha – I’ll just trust the research on this one
That is really interesting! Good job for a Thursday
The baking soda thing sounds interesting…
Laurie @ Love, Laugh, Laurie recently posted..Four Cheese Gnocchi and Two Classic Musicals
that is interesting drinking baking soda, I don’t think I will be trying that one out just yet!
I’m with you, Kaitlin!
Umm…I would struggle with the baking soda. Like a lot. Ew.
I do my workouts pre-breakfast, so if I’ve had a heavy workout, I just make breakfast bigger. Works for me.
Sam @ Better With Sprinkles recently posted..The Shower or the Internet.
Interesting tips! Never heard of the baking soda one! Don’t think I could do it!
Danielle (@CleanFoodCreativeFitness) recently posted..Chocolate Coconut Paleo Cookies!
Super cool info! Good to know that the coffee I drink after my runs helps
I love to have an egg sandwich on a bagel- yeah carbs!
Katie @ Legally Fit recently posted..Scenes From the Weekend IV- My New Training Plan!
we use the baking soda trick too! it’s cheap. LOL! Love that fitmixer, yea!
cottercrunch recently posted..Summer Staples- Make it COLD
I can’t believe that about the baking soda!! I love fitmixer!
Brittany @ Delights and Delectables recently posted..Vegan Gumbo
This is so interesting; I have never heard of drinking BAKING SODA. What I also loved about this, is that I always get an iced coffee with a generous portion of WHOLE milk after my saturday morning zumba classes, and I thought I actually was doing a not-so-good thing for my body since caffiene dehydrates you..well after reading this, NO WONDER I FELT GREAT after drinking that damn iced coffee! See, your body just TOTALLY knows what to do! Thanks so much for posting this!
In terms of your question in what do I eat after intense work outs, after I teach TWO zumba classes tuesday night, I pig out on a HUGE bowl of cereal. and simple cereal: corn flakes, kix, puffs, etc. Not too much fiber. and I add lots of things – almonds, cocnut shreddings, almond milk, cacao nibs, blueberries, etc. YUM! best recovery food ever after two hours of cadio, IMO.
Eva @ committed2nutrition recently posted..WIAW on the new blog!
I’ve never heard of taking baking soda. That is insane!
Alysha @Shesontherun recently posted..What I Wear When I Run
Give up the vitamins and drip the coffee…DONE!
Sarena (The Non Dairy Queen) recently posted..Cupcakes For My Birthday Boy!
I’m so glad to read that coffee isn’t bad after working out.
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