Home' Nonahood News : NONA 090116 Contents “Hey, coach! I would like to improve my recovery time between workouts. Is there a supple-
ment I can take that improves recovery? Or maybe a ‘super food’ that is proven to increase my
ability to get back to work (exercise) sooner?”-Karen Veit
Ask the Coach: Recovery Through the Use of Supplements
Coach Cynthia’s Answer:
I wish there was a “super food” or supplement
that could replenish your body ASAP! However, your
recovery should be a direct reflection of the training
you are doing. Nothing is better for recovery than
SLEEP, but there are a few tips you can use to aid
Weight training: If this is your main focus, rest-
ing about three minutes in between sets will allow
your energy supplies to regenerate enough to pro-
vide the strength needed to perform your next task.
Making sure you replenish the broken-down mus-
cles with protein post-workout will assist your re-
covery as well.
Endurance/Cardio: Interval training for cardio
allows the heart rest/recovery to increase the output
of intensity. NOTHING can aid in recovery as well as
Running: Self-Myofascial Release (foam rolling)
can expedite the recovery process for your leg mus-
cles, if performed correctly. Two popular and natural
avenues for runners to recover from long-distance
runs are bananas and chocolate milk.
Heat, ice and compression can assist ALL of these
Over-training can be as tricky as recovery. Be
sure to maintain a healthy balance between rest/
recovery and training to optimize results. Also, the
quality of nutrition you put in your body will directly
reflect your results. Steer clear of greasy, processed
foods that provide little to no nutritional value.
Ignoring your body’s need for rest and recovery
can result in injury. While your mind may be “ALL
IN” for more, your body can only handle so much.
Give your body the best chance and accept that REST
is part of the fitness and health cycle.
Even Olympians have rest days :).
About Coach Cynthia: Cynthia Wagner is an
ISSA Certified Fitness Trainer with a deep passion
for nutrition and overall health and wellness. She
is the owner of Lake Nona Boot Camp, providing
campers one-on-one nutrition counseling, pre-and-
post measurements to track progress, and work-
outs tailored to meet individual needs and abilities.
Cynthia is also a Coach at Orange Theory Fitness,
training groups through a 60-minute, heart-rate-
monitored EPOC workout. She also serves as the
Director of Communications for the Central Florida
Coach Andres’ Answer:
When it comes to the topic of recovery, nothing
is more important than rest. I run 3-4 days a week,
and I take at least 1 day completely off of all types
of exercise and focus on stretching and foam roll-
ing. Many runners have a bad habit of running too
much and not resting enough. Sleep is also crucial
for performance and recovery. You should strive for
7-8 hours of unbroken sleep every night.
Running is a high-impact sport, and it has a jar-
ring effect on your joints. I have found that receiving
chiropractic adjustments once a month while I’m in
training helps me recover faster and helps prevent
injury. Chiropractic is one thing that has helped me
stay injury free with year after year of competition.
One quick recovery trick is to supplement with
magnesium citrate. Magnesium citrate helps boost
muscle recovery post workout. A recent study found
that most Americans are deficient in magnesium,
an important mineral in muscle function. There are
also magnesium sprays you can use on your legs af-
ter your workouts.
A healthy balanced diet is so important for muscle
recovery. Lean proteins such as fish, grass-fed beef,
and organic chicken/eggs are my proteins of choice.
A wide selection of vegetables is also very important.
I stay away from dairy products and processed foods
as much as possible, although chocolate milk has
been shown to speed up recovery if drank within 30
minutes after your run. Fruits such as cherries and
berries are high in antioxidants and help repair the
oxidative damage created by free radicals after long-
sustained aerobic workouts.
The most important thing is to get adequate rest
and sleep – and remember to have fun!
About Coach Andres: Dr. Andrés I Pérez was
born in San Juan, Puerto Rico. He graduated from the
University of Puerto Rico, Rio Piedras with a bach-
elor in sciences, and received the degree of Doctor of
Chiropractic from the Palmer College of Chiroprac-
tic. Dr. Andrés is passionate about healthy living,
exercise and nutrition. An avid triathlete/marathon
runner, he spends his weekends swimming, cycling
and running. Major athletic accomplishments in-
clude finishing four Ironman events in under 10:48,
running a 2:55 marathon, and running the Boston
Coach Liliana’s Answer:
Recovery starts the minute you finish your work-
out. You should eat no more than 45 minutes after
you are done with your workout so you can boost
your recovery. That is the window where your body
will really absorb all the nutrients to help aid muscle
recovery. You need to replenish glycogen stores with
carbs and repair muscle damage with protein. Re-
plenish fluids you lost via sweat – hydrate!!! A great
recovery drink after a workout is chocolate milk!
Plain and simple chocolate milk. The American Col-
lege of Sports Medicine has researched and proven
that chocolate milk is great in both repairing muscle
and replenishing electrolytes.
Another important factor that will influence your
recovery between workouts is sleep. Sleep is crucial.
If your body is not fully resting, you will not be fully
recovered, no matter what you eat. Therefore, eat
well and sleep well. Keep it simple!
About Coach Liliana: Liliana Pickens is an
RRCA Certified Running Coach and Head Coach for
Lake Nona Run Club. She enjoys helping athletes of
all abilities reach their full potential. She has ran
countless half marathons, 10+ marathons and par-
ticipated in triathlons. She works full time at Ma-
tosantos International Corporation as an Inventory
Analyst. She is also the mother of three boys, ages
17, 14 and 11.
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19 SEPTEMBER 2016
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