Saturday, April 24, 2010

Best Recovery Food after Resistance Training

I get asked this alot.. what should I eat after I train? Or...should I eat after training? The answer is YES, absolutely. You go to the gym faithfully and train hard, so why would you stop there? It is very important to "feed" your muscles after a session of lifting.

Eating protein 30 minutes after you workout helps your body to build and maintain muscle. During your weight lifting session the muscle is actually being broken down, the muscle fibers tear under the stress causing trauma and metabolic depletion of the muscle which then causes a reaction in your body to repair and reinforce those damaged fibers. It is during the repair phase that the muscle building occurs. Remember, the first protein nutrition fact-your body uses protein to build, repair and maintain almost all of the tissue in your body, therefore, in order to increase the "profits" from your weight training you need adequate protein to repair your muscle tissue

I suggest a good quality whey protein shake. A whey protein shake will raise the amino acid levels in your body, these are the building blocks of protein. A protein powder consisting of a high percentage of milk protein isolate is the better choice because it is slow in releasing amino acids, once released the blood amino acid levels remain elevated for several hours, resulting in better protein accretion.

My favorite post workout "Ripped Chix" shake

1 scoop Beverly International UMP, vanilla

3 chunks fresh pineapple

1/2 banana

8 oz water

1/2 t. coconut extract

1t. lime zest

handfull ice

blend until smooth. yummy!

So...If you are going to train hard, then eat to support those efforts.

Have a great day!

Thursday, April 22, 2010

Water...Hydrate for Health

Ahhh...water, the most easily available beverage, it's cheap, 0 calories, 0 fat, 0 sugar, perfect really. Water is the most essential nutrient your body needs, you cannot function without it and you cannot lose weight without it.

Are you getting enough water every day? I'm getting better at it, I never really enjoyed drinking water, I tolerate it, does not really excite me, but I think about all the wonderful things water does for my body and health, from my cells, to my muscles to my skin, after all 2/3 of our body consists of water, our bones, muscles, blood and even our brains. It still amazes me how some people will go a whole day without a glass of water, but will chug down 4-5 sodas or fruit drinks or coffee. I don't think soda is running through our cells and muscles bringing much needed nutrients is it?

So what are some of the things water does for us, well, it transports nutrients and oxygen to our cells, protects our vital organs, regulates body temperature and on and on, and that's all great but what does water do for me as an athlete?, as a fitness enthusiast?, as a woman trying to lose weight?, as a body builder? Well, the answer is...alot.

    Drinking 8-10 glasses of water a day will:

  • Flushes out toxins from your system allowing your metabolism to function more effectively, by about 3%. Your metabolism is very important, it's your body's furnace and if you don't stoke it you will not burn calories.

  • Gives you a "full" feeling thereby curbing your appetite, if you are feeling hungry and it is not quite time for a meal then drink a glass of water. Drink a glass of water too before your meal to help you eat less.

  • Help you drop water retention weight, I know sounds like an oxymoron, but it is true, when you do not drink enough water your body holds onto it thinking it is in survival mode, once you start getting enough water into your system, then your body thinks this influx of water will continue and will then start expelling all the old water it's been holding onto to,(think detoxification) this is why you pee so much, and some people do get discouraged having their day interrupted with so many bathroom breaks, but if you keep up the water intake it will regulate itself and even out.

  • Build beautiful muscles, your muscles are 75% water, if their not hydrated then how can you build muscle? enough said.

  • Boost your immune system and speed up recovery from injuries, which means less down time and more time for working out, running, biking whatever it is that gets you moving.

So do you have a glass of water yet? Find what works for you, for me it is keeping my pretty Sigg bottle full all day and sipping. Maybe some lemon or lime slices. Whatever it takes do it, get drinking and you will see the benefits right away


Wednesday, April 21, 2010

Ripped Chix 10 Tips for a fittter you!

Hi everyone,

It is a stormy day here on the island and I am sitting here thinking about what to write. I thought I would throw these 10 tips your way, and in the following days I will break them down and go into more detail about each one.
  1. Drink 8-10 glasses of water daily
  2. Consume a protein shake within 30 minutes of resistance training
  3. Get your daily intake of fiber
  4. Find your "emotional" reason for staying on track
  5. Strive for consistency not perfection
  6. Eat 5-6 small meals a day
  7. Combine a carbohydrate and a protein in every meal, and eat your veggies
  8. Choose appropriate portion size
  9. Plan ahead
  10. Stretch everyday

Getting into shape is a committment but once you have all the information and spend a little time organizing yourself then it is easier than you would expect, the key is committing, planning and accountability.


Tuesday, April 20, 2010

Shake it Up!

Don't have alot of time to prepare a meal? On the go and only have time for a quick fix? We have all been there and that's usually when we grab something completely unhealthy like a candy bar, chips, or a granola bar that has more sugar than the candy bar, just to silence our tummies and fill us up until the next meal. The reality is the only thing you get from it is a few extra pounds, a sugar crash...yes after the rush comes the crash, a headache possibly and then that feeling of just wanting to lay down and take a nap. Been there? Done that? We all have, don't feel bad.
How about a shake? A creamy, smooth, fruity, delicious shake. The key is to make sure you get a little protein, a little carb, some greens and you will feel full and have all the energy you need to make it through another afternoon. Don't just limit a shake to the afternoon either, I usually have two a day in between my meals to keep me full and satisfied.
So here's the thing, I am going to break it down into components then just pick and choose one or two from each category.
For example, in the picture my shake contained, protein powder, orange juice, lemon juice, spinach, parsley, frozen raspberries, and a little water plus ice. yummy.
Proteins: 1 scoop Protein powder (vanilla), 1 cup cottage cheese, 1 cup plain yogurt, 1 cup silken tofu, 1 cup skim milk, soy milk or even almond milk.
Carbohydrates: 1 cup any kind of fruit, fresh or frozen, 1/2 cup fruit juice (orange, pomegranate, blueberry, carrot)
Greens, citrus and other ing.: big handful fresh spinach, kale, parsley, cilantro, juice of one lemon or lime, 1-2 peice of fresh ginger.
1 cup ice and water if needed.
Place ingredients in a blender and blend until smooth, Enjoy!
You can even make a few at night, place them in the freezer and take them along with you the next day. So have fun with them, you can make shakes from just about anything just make sure you are using healthy, natural ingredients.