‘post-run recovery’ Archives

Sports Nutrition Seminar Pearls

posted on February 14th, 2014, by . comments are off for this post

Sports Nutrition Seminar Pearls

Sports Nutrition Seminar

Marie Robles Sports Nutrition Seminar 2014

 

 

 

 

 

 

 

 

 

 

Brio Dietitian Marie Robles, RD,  schools up our Brio athletes on the latest and greatest about sports nutrition.

For those who were unable to attend, here are some great little pearls of information taken directly from her talk:

Hydration Guidelines

  •  Drink 12-24 of fluid (3 cups water) 2 hrs prior to exercising and another 8 oz (1 cup) 15 min before exercise
  • Drink 8-10 oz of water every 15 min during exercise
  • Drink 20-24 oz water or sports drink for every 1 pound of sweat lost (sports drinks only necessary for exercise over 1 hr)

 Nutrition and Exercise guidelines

Pre-workout Fuel:
  • Include protein, carbs, and fats for sustained energy
  • Try to allow 2 hrs for your food to digest before exercise
  • Try to allow 1 hour for any Snacks to digest before exercise

During workout fuel:

  • Consume gel or liquid that easily digests
  • For workout < 1 hr – consume water
  • For workout > 1 hr – consume sports drink
  • Consume ~ 15 g of carbohydrate for every 30 minutes of training

Post-workout fuel:

  • To determine amount of fluid to replace weight yourself before and after your workout. No you will know on average how much fluid you will need to replace with a particular workout.
  • Consume enough water to hydrate post workout (check weight)
  • Include protein + carbohydrate combination snack or meal following workout
  • Liquid works best (e.g., milk, yogurt, protein shake)

For more information Re sports nutrition, feel free to contact us.

 

 

Run Training- 5 Ways to Avoid Overuse Injuries

posted on March 7th, 2012, by . comments are off for this post

RUNNERS, DON’T LET AN OVERUSE INJURY STOP YOU IN YOUR TRACKS!

If you are a runner, you have probably suffered an injury. Most running injuries are caused by overuse. There are 5 key contributing factors in overuse injuries.

To prevent overuse injuries that interfere with your running, follow this training advice:

Training Distances

Most runners use mileage goals such as the next half marathon or Crescent City Classic to get motivated. Having a goal in mind is a great way to stay focused, but make sure that you have the time to prepare for the event. Starting distances will be limited by your endurance. Beginners, increase your overall weekly mileage by about 10%. Advanced runners may be able to increase a little faster but should be careful. Beginners should limit their run training to 3 days per week.  Advanced runners can train up to 4 days per week. While this sounds conservative, it will likely land you safely at your destination.

Training Intensity

Altering training intensity is a great way to improve performance. When intensity increases, however, frequency must decrease. Limit yourself to 1 high-intensity running workout per week. Plan for 1 day at the track each week to work on speed, power, and stride length with short, measureable distances. Utilizing 1 high-intensity training session per week will allow your body to gain strength and power for better performance.

Muscular and Joint Imbalances

The repetitive nature of running lends itself to tight calf muscles, hip flexors, and low back extensors, among other areas. As these muscles become shortened and tight, the opposing muscles become lengthened and weak. These imbalances cause alterations to the running form and can lead to injuries. Work to stretch these shortened muscle groups regularly after running. Also work to strengthen opposing muscle groups to keep good muscle and joint balance.

Adequate Rest

Many runners run too hard and too fast. They get inspired, love the feeling they get after running, and over train. Rest is one of the most important aspects of training. Your body needs time to rest and re-build from the stress of running. Beginners should limit running to 3 times per week, advanced runners no more than 4 times per week.

Recovery

Proper recovery includes physical rest, proper nutrition, and hydration. If you are going to be training, your body needs the tools to help you recover: nutrition supplements, a healthy diet, protein, and water. A registered dietitian is a good source to learn more about foods essential to recovery.

Overuse injuries will really cramp your style- they are difficult to heal and often interfere with your training. Avoid overuse injuries!

For more information on running, overuse injuries, and training techniques like us on Facebook, follow us on Twitter, or contact our office.

Image credit: San Diego Shooter


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The Essentials of Recovery

posted on November 9th, 2011, by . comments are off for this post

All of us get sore and physically tired at some point along our fitness journeys, especially if you just started working out or changed your normal routine. Soreness is part of the process, but prolonged soreness can deter us from continuing to work out or give us a negative view of exercise. Here are some quick and easy ways to help you recover more quickly.

Proper Nutrition

If you are like most gym-goers one of your main goals is to lose weight. When you begin exercising, you need to make sure you are eating a healthy and well-rounded diet. Don’t Starve Yourself!!! As you begin to exercise different chemical processes will begin to rev up inside your body. If you starve yourself, you will slow these processes and make your body hold on to every calorie you consume. Without adequate calorie intake your body will not be able to make the necessary repairs before your next training session. Also remember to drink plenty of water. Water helps speed up the recovery process and forces the byproducts of exercise out of the muscles.

Rest

Rest involves two different components: sleep and time off from training. Your body does most of its rebuilding while you are in REM sleep. In order to fully recover from strenuous exercise it’s important that you get enough sleep each night. Taking days off from training is also very important. If we continue to train the same muscles groups day after day without adequate rest we never allow them to grow. Give yourself about 48 hours in between heavy days in the gym or long runs.

Soft Tissue Work (Stretching and Foam Rolling)

Soft tissue work can be a lifesaver when you are sore. Take a day to warm-up with some easy cardio and then get to work on your recovery with stretching and foam rolling.  Static stretching can help you lengthen out those tight muscles and increase your flexibility. If you aren’t familiar with foam rolling, you will come to love it. Foam rolling is a great way to loosen up bound fascia and help clear out those unwanted byproducts of exercise. So when you are really sore, take that extra day to work on yourself and recover.

Photo: Team Traveller

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Run Training – Post Run Recovery Tips

posted on September 6th, 2011, by . comments are off for this post

Run training involves not only the pre run training but also the post run recovery.

For those who are scheduled to or have just run a big race, what is the best way for you to recover from the race?

Immediately after the race focus on:

  • Replenishing the fluids lost – There is no consensus on what to consume after a race, but replacing fluids lost and your carbohydrate supply is of prime importance to restoring normal energy levels. For more specific details seek the professional advise of a sports oriented dietitian.
  • Rewinding the system - Try walking backwards. You’ve just spent 45 minutes or more moving forward, rewind the system by walking backwards.
  • Avoiding cramps/muscle spasm - The quads, the calves and the lower back muscles are very active while running and commonly tighten up. Gently stretch these muscle groups to improve circulation and inhibit muscle cramping. Hold stretches for 20 – 30 seconds.
  • Inhibiting pain – Pain can indicate a significant injury. If there is any pain use ice and elevation to improve circulation, inhibit spasm, and pain. Ice for up to 10 minutes at a time as prolonged icing can cause “freezer burns”.

In the days that follow focus on promoting tissue recovery and healing by:

  • Performing light exercise – Rapid walking forwards, sideways, and backwards helps restore normal muscle flexibility, improves circulation and decreases muscle tightness.
  • Continuing with good nutrition habits – Stay hydrated. Make sure to eat proper amounts of protein to help you rebuild and repair damaged tissue. The American Dietetic Association recommends between .54-.77 g   of protein per day per pound of body weight for active individuals.
  • Lightly massaging sore muscles – to increase circulation and speed soft tissue recovery.

Try these strategies to recover faster, train better, and to enhance your next performance.

For more tips on run training, sports performance, and injury prevention, please contact our office, or respond through the comments section.  And for more tips like these just follow Baudry Therapy Center on Twitter, or like Baudry Therapy on Facebook.

Rich Baudry

Photo credit: Raul Lieberwirth