ACE Fitness Professional, Justin Robinson writes:
Your workout is complete and now the real race begins. As you wipe off the last bead of sweat from your forehead, you rush to the locker room to grab your shaker bottle. Your “anabolic window” is closing so you chug your protein mix before you even sit down to catch your breath.
Does this sound familiar? As trainers and athletes, we have been told for years that nutrient timing is crucial and that we are “wasting our workout” unless we ingest a post-workout shake immediately. The classic nutrient timing train of thought has been to consume carbohydrate before a workout and protein afterward. While this approach is logical, is it supported by current research?
Some may argue that we actually have it backwards, and that protein is more effective prior to a workout. Furthermore, timing is not crucial as long as we consume adequate calories and nutrients within a 24-hour period.
To help clear up some of the confusion, here’s what you need to know about nutrient timing.
Learn some simple exercises you can do everyday that will help bring relief, as well as prevent common foot injuries.
One of the great researchers in the fitness industry, Len Kravitz, PhD, discusses how high intensity interval training (HIIT) affects your cardiovascular fitness, insulin resistance, cholesterol level, blood pressure, fat loss and weight management. Read the details here.
If you are accustomed to mega-sized platefuls of pasta and Flintstone style steaks, you may have portion distortion. Discover what a healthy portion looks like here.
We are familiar with the research that suggests the plank exercise is effective in activating abdominal and lumbar muscles. The plank has been a favorite of mine for years, but, I realize it can become boring. Need to change it up? The ultimate plank series by The Movement Fix’s Dr. Ryan Debell (read more about Ryan on his blog) might be what you need!
Feeling fortunate to have a Trader Joes nearby, I’m sharing a five-day meal plan and grocery list from GetHealthyU.com. Use the grocery list to prepare your healthy and easy-to-put together meals for this week.
Do you have a meal you’ve put together from Trader Joes? Share the recipe and grocery items here!