http://www.v-com.com/erichubscherpfisite_031.htm Serious Personal Fitness Training for Those Who are ONLY Serious. East Coast: Serving Vermont, Williston, Burlington, Essex Junction, Stowe. West Coast: Thousand Oaks, Agoura Hills, Westlake Village, and Ventura County. Thu, 15 Nov 2007 13:47:06 GMT Web Easy by Avanquest Publishing USA, Inc. http://www.v-com.com/erichubscherpfisite_031.htm http://www.v-com.com/pfi logo purple.jpg You probably know how important it is to eat and drink before you exercise, and that you should take in water while you exercise. But did you know that what you eat and drink after you exercise also plays a crucial role in fitness? Recovery nutrition has gained recognition as one of the most important steps in recovering from intense exercise. By replenishing your body’s nutrients you can get the benefit out of every exercise session. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher You probably know about the importance of replacing lost carbohydrates after exercise. Recent research shows that adding protein to the post-exercise meal will also enhance the recovery process. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Carbohydrates stimulate the secretion of the hormone insulin. Insulin transforms carbohydrates into glycogen, which the body stores and converts back to carbohydrates during exercise. Studies show that consumption of carbohydrates within two hours after a workout enhances the replenishment of muscle glycogen. This means the more muscle glycogen that you replace by consuming carbs, the more energy you’ll have for your next workout. To get carbohydrates that maximize this insulin response, try sports drinks, table sugar, honey, refined breads and ready-to-eat cereals, baked potatoes, and energy bars and shakes. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Combining protein with carbohydrates in a post-exercise meal may further enhance recovery. Your digestive system breaks protein down into amino acids, which may enhance tissue growth and repair to remedy whatever damage occurred to body tissues during exercise. Studies indicate that protein might also help build muscle after a workout. Good sources of proteins include lean meats, poultry, fish, eggs, low-fat dairy products, soy products, and energy bars and shakes. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Glutamine is an amino acid found in dairy products, whey protein, and supplements. Some reports indicate that glutamine increases cell hydration and volume, and promotes protein synthesis. Glutamine also serves as the primary fuel for the white blood cells of the immune system. Diminished blood levels of glutamine after exercise may contribute to immunosuppression, in which the immune system can’t fight off infections. Low glutamine levels may also result in over training syndrome, more commonly known as burnout. Take in 4 to 10 grams of glutamine following exercise to replenish depleted glutamine supplies. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Found in dark meats, oysters, mushrooms, whole grains, brewer’s yeast, and supplements, zinc serves as an important constituent of hundreds of enzymes involved in digestion and immune function. The drops in zinc levels during intense exercise reduce your body’s immunities. Since levels are down for several hours after exercise, you should take in up to 25 milligrams during recovery. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher The most important nutrient to replace after exercise is water. During exercise, expect to lose 0.5 to 1.4 kilograms (1 to 3 pounds) of fluid from sweat per hour. Sweating easily leads to a loss of more than 2 percent of body weight in fluids. Dehydration can diminish both mental and physical capacity, and can also slow protein synthesis, reducing the recovery and growth of muscle tissue. An easier method is: Weigh your self just before you work out and then, weigh your self periodically during your workout. During an intense workout, you will notice a decrease in body weight. Drink water after periodic weigh-ins to bring your body weight up to or close to your weight when you weighed in at the beginning of your workout. This will guard against dehydration and fatigue during your workout. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Many people are aware that it’s important to eat and drink before exercising, but it is not as commonly known that replenishing your body with nutrients soon after exercising helps muscles and tissues recover from an intense workout. Here we explain why your body needs carbohydrates, proteins, and vitamins after exercise and why it is important to eat and drink soon after a workout. Eating the right foods after exercise may also help your immune system. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Intense exercise creates an anabolic (tissue-building) environment in the body by stimulating the release of growth hormone and testosterone. For several hours after exercise these hormones remain at a heightened state, priming your body for tissue growth and repair. From 30 minutes to two hours after exercise, muscles and tissues must rapidly replace nutrients depleted by the workout. To take maximum advantage of your body’s post-workout state, have a snack or fortified meal replacement beverage or bar in the first 30 minutes after finishing your workout. Within the first two hours after the workout eat a healthy, well-balanced meal rich in protein, carbohydrates, and vitamins and minerals. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher Research indicates that in addition to carbohydrates and protein, several other nutrients may play an important role in post-exercise nutrition. http://www.v-com.com/erichubscherpfisite_031.htm Thu, 15 Nov 2007 13:47:06 GMT Eric Hubscher