recovery

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After doing short sprints on roller blades ie 2min then resting for 3 mins. I am sitting down during the 3 mins. I do this for 20 times during a work out. WHat is the best position to be sitting for recovery before my next sprint?

Thanks Mark

-- mark woinicki (zebraxbar@yahoo.com), August 09, 2001

Answers

Sports nutrition books recommend consuming at least 50-100 grams (200- 400 calories) of carbohydrate within two hours after hard exercise. If you aren't sure how much carbohydrate is in foods, simply choose higher carbohydrate foods and eat until you are full. Sample 50-100 gram carbohydrate snacks: 2 cups Cheerios with 1 cup skim milk 16 oz. cranberry juice with 1/2 bagel 1 granola bar with 16 oz. orange juice 2 graham crackers with 1 cup fruit yogurt 1 banana and a small package of animal crackers Other high carbohydrate foods: Rice Pancakes Dried Fruits Pasta Tortillas Low fat crackers Bread Milk Juices Fresh Fruits Potatoes Lentils Yogurt Fig bars Sugars Try these tips for an optimal recovery after training and competition: 1. Foods and fluids that are high in carbohydrate are best after exercise and competition. 2. If appetite is decreased after exercise, try juice. The sugars in juices will give you the carbohydrate you need and the fluid will help you rehydrate. 3. If you crave salt, choose a salty food like pretzels, soups, salted crackers or sprinkle a little salt on your post-exercise meal. 4. Drink real fruit juices after exercise rather than commercial sport drinks. Juices are rich in potassium, vitamins and carbohydrates all nutrients that enhance recovery. Sport drinks are more dilute (designed for use during exercise) and contain fewer minerals and vitamins than regular juices. 5. Keep eating carbohydrate-rich foods for several meals after exhaustive endurance exercise. 6. Rest is important. Allow your body a rest day (or two) so muscles can store rather than burn carbohydrate. If you have any questions or concerns, or need to make an appointment, please call: Dial-A-Nurse...333-2700 If you are concerned about any difference in your treatment plan and the information in this handout, you are advised to contact your health care provider.

-- Hussein Kamel (husseinhok2000@yahoo.com), March 25, 2004.

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