“IF YOU’RE EXERCISING OUTDOORS FOR MORE THAN AN HOUR,YOU’LL WANT TO GET SOME ELECTROLYTES”

QUICK TIP

Weigh yourself before and afeter a workout.The difference will reveal the fluid you lost–and now much you need to drink.

RECOVER SMARTER

New to exercise or switching workouts? Don’t be surprised if you’re sore afterward.Take the right steps to skip the pain.

With Workouts come aches and soreness–the no-pain,no-gain aspect of exercise is tough to deny.If you start smart by going slow and choosing moves to match your fitness level,you’ll minimize your risk of discomfort.Even better. If you can get back up to speed as quickly as possible,you can be at full strength for your next workout–which means that your benefits will accrue mich faster.Luckily,researchers have analyzed this topic in depth,and they have plenty of solutions.

  • HYDRATE

Yiur body needs plenty pr fluids to recover,and exercise can leave you seriously low.Know that thirst ins’t great indicator that you need to drink–sip constantly.For long-distance training –or exercising outdoors for more than an hour–get electrolytes with your fluids.Gatorade and other sports drinks provide what your body needs,but you can also sprinkle some sugar and salt into your water to acheive the some effect.Mix in a little orange juice or lemonade to taste,and you’ll create a palatable concoction that can be every bit as effective as the bottled stuff.

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  • GET MASSAGE

Yes,you can justify paying for postworkout massages,becouse they really do help.Researchers at McMaster Univesity in Ontario,Canada did a true test of massage’s powers:They took muscle biopsies from healthy young men before exercise and again after a postexercise massage.The researchers found clear evidencethat the massaged muscles were recovering faster,with less postexercise inflammation.Save your massage for days when you know  you’ll be testing your limits–you’ll recover faster and suffer less.

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  • HAVE A COFFEE

Sometimes it’s what you do before your workout that makes the difference afterward.in a study published in Journal of Pain, University of Georgia researchers found that a dose of coffeine roughly equal to two cups of coffee reduced postworkout muscle pain by nearly half.Compared to volunteers on a placebo,people who got coffeine an hour before a heavy workout had much less pain two days later,when muscle soreness peaks.This could offer an advantage to morning workouts.The effect matched that of over-the-counter pain relievers like ibuprofen.

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  • EAT MORE ARGININE

Arginine is an amino acid that your body uses to build proteins,and it seems ti help the body rebuild tissue.When you get a cut or burn,it can help speed the repairs; likewise,when muscle fibers tear due to the challenges of exercise,arginine may ease your recovery.suggests a 2015 study.The research also found that the body tolerates the amino acid well.You can get it from supplements,but it’s safer to add more arginine-containing food to your diet by regularly eating red meat,whole grains,nuts,seafood,spinach,wheat germ and eggs.

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  • PROTEIN-LOAD

Planning a fun run,charity walk or sprin triathlon? Forget carb-loading ahead of time researchers have found that protein is far more effective,in their study at the University of Stirling in Scotland,researchers had cyclists consume a high protein diet(about 1,5 grams of protein per pound of body weigh);during another session they ate normal meals.On athletes not only performed better,they recovered faster after the intense training sessions.The athletes also reported feeling stronger.

The 3 Best Times to Load Up on Protein

 

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