Regeneration

Hey There!

It if finally Friday. I know you've been dying to get your hands on this week's Nutrition Tips...so here they are. Fortunately....unfortunately, I will be out of town next week on vacation so you won't hear from me again until July 1st. One of my clients, who has also become a friend, is getting married on the 25th so my husband and I will be celebrating with them in NYC! It will be my first time going to New York so if you have any must sees or must eats please let me know!

For me, traveling is not an excuse to skip my workouts. I will be working out when I can and i'm sure walking my little tail off. I wont be crazy about it, but keeping up with my workout schedule makes me feel good physically and emotionally. After those workouts what I'm putting in my body is going to be just as important so today I'm going to talk about Nutrition Regeneration. Translation: Foods that can help your body recover and FOSTER results. (hehe, pun intended)

**Recovery is returning your body to a healthy state, post-exercise, and maximizing your results.

1. Time Frame that counts

• Body's cells are most responsive within 30 minutes post-workout

• Eating 1-2 hours post workout is okay too

• We are replenishing glycogen stores during this time

2. What and How Much

• Amount to consume: Protein: 0.15-0.25g/kg per pound of body weight

• Amount to consume: Carbs: 0.25-0.4g/kg per pound of body weight

• Stay away from Fats

3. Fluids

• Post-workout urine: Should be clear, if it's not you are dehydrated

• Important to get those electrolytes back into your system

• Drink 8 ounces of water within 30 minutes of completing your workout

• If you don't sweat that much water is more important for you than electrolytes

• If you're a sweater...and you know who you are....electrolytes need to be replenished (Coconut Water might be a good option if you're not into sports drinks such as Gatorade)

4. Don't Get Sick

• Exercise can lower your immune system because your body is under stress

• Vitamin C, E, Zinc, Glutamine, & Probiotics have all been shown to aid in support of your immune system

• Carbohydrates can also reduce the bodies stress hormone in response to exercise

5. Protein Shake Plug

• Best way to get your nutrition within that 30 minute period post workout

• Easily digestible right after a workout

• Most people aren't hungry immediately following an intense workout so this is a fantastic option!

That's all I got. See you next week.