Friday, October 7, 2011

"5 in 5" Week 3: Refuel After Training

Week 2  of the "5 in 5" Fall Challenge was all about completing at least two strength training sessions per week.  Have I mentioned that strength training actually breaks muscle down?  No?  Well, it does.  The benefits come when we allow for an adequate recovery.  This consists of two things: refueling with proper nutrition and getting plenty of rest (both in the amount of sleep we get and in the rest time between training sessions).
 
Your goal for Week 3 is to refuel after each training session.  This will help reduce muscle breakdown and actually help build lean mass, turning you into a calorie burning machine.  Want to recover faster?  Hate feeling sore for days afterward?  Post-training nutrition is your ticket.
 
Your body needs to refuel most within the first hour after training.  If that's not possible, remember something is always better than nothing.  Choose something with a combination of carbohydrates and protein, preferably in a 2:1 ratio.  Examples of carbohydrates are fruits, starchy vegetables like sweet potatoes, or complex carbohydrates like whole grains.  You could easily make a post-workout smoothie with milk, whey protein powder, fruit, and ice.  Or a major meal, like lunch or dinner, afterwards would also count.  Here are some examples of protein sources:
  • Poultry
  • Lean meat
  • Fish and seafood
  • Eggs
  • Beans
  • Dairy
  • Nuts
I prefer a whey protein shake because it gets into my system faster.  At home, I'll blend together a cup of almond or skim milk, a scoop of chocolate whey powder, and a heaping handful of frozen raspberries.  When on the go, I'll mix a scoop of whey with water and snack on a piece of fruit and/or some whole grain crackers. 
 
Make sure your efforts with strength training aren't going to waste and fuel up after each session for Week 3.  Continue eating a healthy breakfast daily and getting at least two strength training session for the week as well.  Hold yourself accountable and track your activity in the "5 in 5" log.

Be sure to "like" my
Facebook page and follow me on Twitter.  I want to hear about any delicious post-training drinks you come up with!
 
Next week we'll talk about metabolic acceleration training - something sure to kick your results into high gear. Have a great week!

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