"If you have to forecast, forecast often."Edgar R. Fiedler
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Over-Training
HIT Progress Reports Hello HIT'ers, This week I'd like to discuss the topic of over-training. One of my new clients had the pleasure of increasing his strength some 40% - since his last Chest (upper-body) workout. Note, his last chest workout was about 10 ...
The Playoff Picture
As the divisional leaders expand their lead, the playoff picture gets clearer. But just what is that playoff picture? Sure, you can look at the standings and get a vague idea of who will be in the playoffs. Indianapolis is a lock, New England's in a weak ...
Three Ways to Destroy Your Ability To Compete-Quickly!
If you want to become the kind of athlete that people always talk about in terms of "potential" rather than results, following the following formula:1. Focus on that which you are scared of In the world outside of sports, a common principle is that we get ...
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For active adults it’s important to make sure you are getting the proper nutrition for your pre-meal and post-meal workouts. Here are 6 healthy eating tips to keep you on track!
Adequate Carbs!
With the latest low carb trend it can become difficult, to say the least, to figure out what you should be eating especially if you are active! The truth is, when you exercise your muscle burns a type of carbohydrate called glycogen for fuel. To keep these important fuel levels optimal for peak performance, we must eat a diet rich in whole grains, beans, potatoes, and other high-carbohydrate foods. You can’t produce optimal glycogen stores with a high protein low carbohydrate diet. Go for the whole grains such as 100% whole wheat breads, brown rice, quinoa, or millet. Limit the ‘white’ refined products.
Protein
Yes it is true, active people need more protein than the average person. It is especially important after our workouts to repair muscle damage. Include lean meats, fish, soy, and eggs. Active people need about 3-4 three-ounce servings a day.
Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen. While you need oxygen to support life, it can become unstable in the body. Unstable oxygen can oxidize and damage your muscle cells which can bring on inflammation and soreness. You can protect yourself from oxidation by eating healthful amounts of antioxidants found in fruits and vegetables. Eat at least five fruits and vegetables a day!
Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing
these fluids is vital for peak performance and endurance. During long workouts you may need a sports drink that contains carbohydrates and electrolytes. Drink at least 8-10 servings of fluids/day.
Fueling Before A Workout
This step alone will not only lengthen your workout but it will also increase your performance which is key when training for an event. If you don’t eat before exercise you will likely feel light-headedness, fatigue, and nausea. In addition, your body turns to muscle protein for fuel because it doesn’t have enough carbohydrate. By starting your workout well-fueled, your body will burn a combination of the carbohydrate stored in your muscles and stored fat. Eat 2-4 hours before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. Drink at least 10 ounces of water to help offset sweat loss during your workout.
Fueling After A Workout
It is important to consume calories and fluids during the first half hour after you exercise for optimal recovery. If you aren’t hungry right away a quick snack will do. Drinking a sports drink or 100% fruit juice will do the trick! Don’t forget to eat a meal later with protein to repair muscle damage.
© Meri Raffetto, 2004
About the Author
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.
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 Pacman Jones Released From The Dallas Cowboys, ESPN Takes Credit - Baller Status
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Sloppy, choppy game leaves Florida as BCS champs; Sooners fail again - Morning Journal
MIAMI — Tim Tebow gave Florida the jolt it needed, and the Gators toughed out a second BCS title in three years. Their 24-14 win over No. 2 Oklahoma in a choppy, sloppy affair last night made them a national champion. But it might have done little ...
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