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The Art Of Recovery

The Art Of Recovery

Morris County NJ Best Athletic Performance Coach:

Short or non rest periods, for athletes and fitness enthusiasts, during off seasonal cycles, or during pre-season, have been a common practice these days. Lack of rest, and sleep can deteriorate any athlete’s progress. As well as poor nutrition practices. Although the traditional view of energy, and nutrient delivery is to provide recommendations in units of 24 hours. Notwithstanding these general guidelines are good for some people, they are not particularly useful for athletes, and hard core fitness enthusiasts, whose goal is to optimize fuel delivery (food and fluids) for optimal performance. Training programs, must be complement it with recovery guidelines, to match the dynamics of energy and fuel intake along with the dynamics of energy and fuel usage. The demands on the connective tissue loads, glycogen depletion and protein requirements, are significantly high, and can take a toll out of any athlete if not planned effectively. Plus the risks of getting sick and injured are always a factor amidst athletes who think more is better

Nutrition

Nutrient timing must be key. Such as carbohydrate ingestion before exercise. A high carbohydrate meal that is completed approximately 90 minutes before physical activity has been shown to improve endurance performance. After this pre exercise meal, athletes should consume carbohydrate right up to the beginning of the training session or competition to avoid low blood glucose. Two strategies can be followed:

1-Ingest a carbohydrate-containing a sports beverage using a sipping strategy where approximately 2 to 4 ounces (60 to 120 ml) of beverage is consumed every 10 to 15 minutes.

2-Snack on low fiber starchy foods (such as salty crackers) every 15 minutes, washed down with ample qualities of water.

Hypoglycemia risks

Athletes should avoid eating patterns that could stimulate a reactive hypoglycemia, which is caused by ingestion of large quantities of foods, with a high glycemic index, but also avoid the hypoglycemia that could occur from consuming no carbohydrate or from delayed eating. Snacking and sipping procedures appear to be well tolerated, and help maintain blood glucose.

Post work out drinks

Perfect your post work out protein practices. Immediately after your work out, use at least 20 grams of your favorite protein drink. I recommend to my athletes the tornado whey, since it contains enzymes, and over 35 grams of pure iso whey. Also your electrolytes must be high. A pre work out post work out drink is recommended preferably something with amino-acids. We think about our athletes and non athletes, for that reason the tornado vyplex is our choice.

Optimal hydration practices

You must be drinking above 12 glasses of water per day. Infuse your water with cilantro and parsley. Cilantro can help you remove heavy metals, supports heart health, and improves cardiovascular health. Whereas Parsley, will help your digestive tract, and beat inflammation. The tornado green lean protein will have everything you need and can be taken twice a day, with all the greens you need, and you can just mix it with water. Finally drink coconut water at least 16 ounces a day. This will: Balnce your blood sugar, improves recovery and circulation. Plus is the best way to keep your energy supplies going. Drink it during your training and few hours after.

Zero Alcohol

In a recent article I wrote on the making of a 40 year old thlete. I emphasize the importance of cutting off alcohol of an athlete’s diet. Iit applies to young and veteran athletes. It affects your liver, deteriorates red blood cells, essential for cardiovascular health, affects your digestion, affects muscle recovery, and dehydrates the athlete. So if you hate cramps, muscle pulls and strains. Stay way from alcohol. Period.

Sleep A lot!

Sleep quality before and after exercise is crucial. Researches suspect that it is deep sleep that helps improve athletic performance, because this is the time when growth hormone is released. GH stimulates muscle growth and repair, bone building and fat building. In a recent interview to veteran and world’s best soccer player Christiano Ronaldo, was asked what was the key for him to stay performing at a top level at 34 years of age. He responded: I sleep12 hours a day every day. Don’t touch alcohol and drink plenty of water.

Eat Plenty Of Citrus Fruits

Citrus fruits are rich sources of vitamins, minerals and other nutrients. Fruits can help ensure strong immune function, cardiovascular health and brain function, increase athletic performance and keep your vitamin C levels high. Oranges, lemons and grapefruits are my favorite choice for my athletes!. They help reduce inflammation, and help their body absorb iron from plant based foods. Particular essential for female athletes because they are prone to iron deficiencies. Oranges also provide plenty amount of carbohydrates and water, they can lower the athlete’s risk of fatigue and dehydration after their training.

Check our sports conditioning page, if you wish to be trained, and nutrition guided by a master trainer, and certified nutritionist.

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