National Fluid Milk Processor Promotion Board
Tips and Tools: Workout Recovery Tips
The way you treat your body before, after and in-between workouts can make a difference in maximizing your endurance, comfort and potential. Here are 5 workout recovery tips to help you get the most out of your workouts.
1. Refuel
An effective option to refuel your tired muscles is lowfat chocolate milk, according to a study from Indiana University. When athletes drank lowfat chocolate milk after an intense period of exercise, they were able to workout longer and with more power during a second workout compared to when they drank a carbohydrate replacement beverage. The unique mix of nutrients in lowfat chocolate milk makes this delicious beverage the ideal post-exercise choice!
2. Hydrate, hydrate, hydrate
Staying hydrated is important before, during and after your race. Sweating is your body's natural way to release heat from your hard-working muscles, but during strenuous exercise you can become dangerously dehydrated from too much water loss. Aim to minimize dehydration by drinking regularly during exercise and be sure to drink fluids to replace water loss after exercise. After you work out, milk can provide fluids to assist with rehydration.
3. Pamper your sore muscles
You can expect the usual aches and pains after a race. Ice sore muscles and be sure to visit the doctor to take care of any more serious injuries.
4. Keep carbs coming
Carbohydrates are essential for muscles to recover after strenuous exercise. Experts recommend eating as soon as tolerable after exercise. In addition, continue to eat foods that are rich in carbohydrates for several weeks following a race to replenish your carbohydrate stores.
5. Get balance
When you sweat, you lose important electrolytes like sodium and potassium. Keeping these minerals in balance is crucial to your body's normal function. Typical recovery favorites like pizza, pretzels or bananas contain sodium and potassium to help your body rebalance. But don't forget milk – it contains “electolytes” such as potassium and other minerals like calcium that are lost in sweat.
And don't forget to take some time to enjoy your accomplishments. You deserve it!
BIO - Wendy Bazilian, DrPH, MA, RD
As a food lover who entered first into the science of nutrition “through the back door and straight into the kitchen,” Dr. Wendy Bazilian brings practical and realistic eating strategies to you for “eating in the real world.” Dr. Bazilian received her doctorate, summa cum laude from Loma Linda University in Public Health and Nutrition, and was awarded with the highest university academic honor, the Chancellor’s Award. She graduated summa cum laude, Phi Beta Kappa from Tufts University in Medford, Massachusetts. She received her Master’s degree summa cum laude at the University of California, San Diego in Latin American Studies focusing on public health and nutrition in Brazil.
Dr. Wendy, as she is referred to affectionately by her many clients in her private practice, is a Registered Dietitian and American College of Sports-Medicine-certified Health and Fitness Instructor. She is a professional writer on nutrition and exercise, having published over 150 articles for corporate and other media and is actively involved in nutrition research. Her advice for healthy eating and carefully designed menus can also be seen in recent issues of Real Simple, Martha Stewart’s Body + Soul, SELF, Allure, Spa Magazine, InStyle, Redbook, Natural Health and other magazines.
As a leader in the fields of nutrition and fitness, Dr. Bazilian is currently involved in a variety of practical, writing, lecturing, and research endeavors focusing on weight management, sports nutrition, women’s health, and exercise. Dr. Bazilian has assisted a wide array of clients of all ages with their nutrition and fitness goals through her health clinic at Bazilian’s Acupuncture & Chinese Medicine, Nutrition & Activity with her husband, Dr. Jason Bazilian, in San Diego, California. As a consultant, Dr. Bazilian provides writing and consulting services to a variety of corporate and public clients and has written and translated a variety of health-related and multidisciplinary publications and conference presentations in English, Spanish, and Portuguese. Dr. Bazilian is also a Nutrition Consultant to the spa industry and the renowned Golden Door spa and fitness resort in Escondido, California. She serves on national clinical and professional committees that help move the science of nutrition and sound application of nutritional and supplement regulation forward for the public.
Story Keys: milk,mustache,refuel,calcium,protein,wellness,health,vitamins,recovery,exercise,fitness,Dr. Wendy,Wendy Bazilian,Brazilian, nutrition,beverage,nutrients,potassium,Vitamin D,phosphorus,magnesium,lowfat,nature,wellness,drink
Facebook
Twitter
YouTube
2 Comment(s)
Page : [1]Tell us what you think:
You must login to leave comments?
Login Now
Not a member yet?
Join Now!