Way to go everyone tonight on the workout! what progression since the first round of the BL!!!!!
Give your selves a pat on the back and a high five~!
Tonights discussion although brief was on Post Workout Nutrition:
1) Prevents Muscle Breakdown – A tough strength training workout will create microscopic tears in your muscle fibres. If adequate nutrients are not supplied before and/or after the workout, these muscle tears can lead to further muscle breakdown, which means your muscle is broken down to form protein that your body uses as energy to repair itself.
2) Increases Protein Synthesis – After a strenuous workout, your body is biochemically primed to suck in nutrients. Your muscles are highly insulin sensitive, which means those carbs you eat can help shuttle protein into your muscles, instead of getting converted into fat. Insulin is a storage hormone that has a bad reputation because it is integrally involved in fat storage. After a workout, however, insulin is your friend and a proper post-workout meal can improve muscle building and increase fat loss.
3) Faster Recovery – A properly timed post-workout meal with the right nutrients can help decrease soreness in your muscles for a given amount of training. For example, if you are able to recover in only a day as opposed to 2-3 days, that means you can train harder and more frequently, which will lead to better and faster results.
4) Glycogen Replenishment – Regardless of the type of workout, if you are working out intensely, your body will use glycogen as fuel. Glycogen, which is stored in your muscles and liver is best described as your body’s preferred fuel source for workouts. Depending on the duration, type, and intensity of exercise, glycogen stores can become depleted. Eating ample carbs after a workout can not only promote protein synthesis, but also help replenish energy stores to keep you feeling energetic the rest of the day.
Ideas
- Whey protein shake mixed with a couple handfuls of fruit (banana, strawberries etc.)
- Whey protein shake combined with dextrose (fast digesting carbohydrate)
- Whey protein “Ready to drink” shake with 20-30 grams of protein and 20-60 of carbs
- Lean protein with fast digesting starchy carbs (i.e. grilled chicken with potatoes and veggies)
- 16 ounces of chocolate milk (not as effective as whey shake, but adequate)
…and don’t forget to drink plenty of water! A good 16+ ounces can help you optimize your performance.
Thank you all for your patience over the last few classes between guest checking us out and nailing down your goals it's been pretty crazy but you are all doing amazing! Keep it up!
Reminder Monday is a Holiday!
Here is your at home workout:
90 jumping jacks
20 tricep dips
10 sit-ups
30 bird-dogs
30 sec plank
30 squats
15 decline pushups
40 crunches
15 obliques crunches (per side)
20 standing calf raises
let me know if you need any explanation :o)
C
