rebuildrecovery教程
recovery教程 时间:2021-02-20 阅读:()
AFTERAWORKOUT,ISHOULDEATWITHIN30TO60MINUTES.
TRUE!
Afterexercise,thereisawindowoftimewhereyourbodyisprimedforbuildingandrepairingmusclesandreplenishingwhatyoulostduringactivity.
ITDOESN'TMATTERWHATIEATAFTERAWORKOUT.
FALSE!
Amixoffoodsorbeverages(likeshakes)thatcontainbothcarbohydratesandproteinisideal.
TF123THEBESTPOST-EXERCISEFOODSHAVECARBOHYDRATESANDPROTEIN,SUCHASAPEANUTBUTTERANDJELLYSANDWICHWITHANAPPLE;RECOVERYSHAKETHATHASMILKPROTEINS,LIKEWHEYANDCASEIN;TURKEYSANDWICHWITHABANANA;ANDGREEKYOGURTWITHAPEACH.
TRUE!
Alltheseexamplessupplyproteinandcarbohydrates.
4ASLONGASIEATSOMETHING30TO60MINUTESAFTERAWORKOUT,I'LLBEFINE.
FALSE!
Yourbodyneedscarbohydratesandproteinoverthenext24hourstorepair,rebuildandreplenishproperly.
TFTFTFICANEATFASTFOODAFTEREXERCISE.
TRUE!
Youcan,butitdoesn'tmeanthatit'sagoodidea!
Togetthemostoutofyourtraining,youneedhigh-qualityfoods.
Foodsthatarefriedandheavyonfatbutlightonhigh-qualityprotein,wholegrains,vitamins,andmineralsarenotgoingtohelpyouachieveyourgoals.
6EATINGABOUT0.
4-0.
5GRAMSPERLB.
OFBODYWEIGHTOFCARBOHYDRATESAND20GRAMSOFPROTEINWITHINANHOURAFTEREXERCISEISIDEAL.
TRUE!
Aspartofrecovery,eatingcarbohydratesandproteincanhelpyouperformatyourbest,especiallyifyouhaveanothereventorworkoutwithin24hoursoronconsecutivedays.
TOREHYDRATEAFTEREXERCISE,WATERISALLINEED.
FALSE!
Ifyouworkedoutforoveranhourorifyouwereinhot,humidweather,it'slikelythatyoulostelectrolytesaswell.
Rehydrateafteryourworkoutwithanelectrolyte-containingsportsdrinkoraglassofwateraccompanyingamealthatcontainselectrolytes.
7TFTFTFTF5AREYOUGETTINGTHEMOSTOUTOFYOURWORKOUTSAREYOUGIVINGYOURBODYWHATITNEEDSTORECOVER,REPAIRANDIMPROVETAKETHISSIMPLETESTTODETERMINEYOURRECOVERYI.
Q.
ANDGETTHEANSWERSYOUNEEDTOIMPROVEYOURQUOTIENT!
GIVEYOURSELFAPOINTFOREVERYCORRECTANSWER.
WHAT'SYOURRECOVERYI.
Q.
YOURI.
Q.
Ifyouscored6–8points,you'rearecoverygenius!
Keepeatingwhatyouknow!
Ifyouscored3–5points,you'reaverageandcouldusealessonfromyoursportsdietitian.
Ifyouscoredbelow3,makeanappointmentwithyourteam'ssportsdietitiantoday!
Scientificreferencesforallinformation,aswellasmoreevidence-basedsportsnutritionguidance,canbefoundatEASAcademy.
org.
8CARBOHYDRATEANDPROTEINSUPPLEMENTATIONAFTEREXERCISECOULDHELPYOUBUILDMUSCLE,AVOIDSORENESS,EXERCISEHARDERNEXTTIMEANDIMPROVEYOURPERFORMANCE.
TRUE!
Carbohydrateandproteinsupplementationafterexercisehasbeenshowntorestoremuscleglycogenstores,repairmuscles,minimizemuscleproteinbreakdownandsupportmusclebuildingthroughproteinsynthesis.
Allofthesecouldmakeyoufeelandperformbetter!
TRUE!
Afterexercise,thereisawindowoftimewhereyourbodyisprimedforbuildingandrepairingmusclesandreplenishingwhatyoulostduringactivity.
ITDOESN'TMATTERWHATIEATAFTERAWORKOUT.
FALSE!
Amixoffoodsorbeverages(likeshakes)thatcontainbothcarbohydratesandproteinisideal.
TF123THEBESTPOST-EXERCISEFOODSHAVECARBOHYDRATESANDPROTEIN,SUCHASAPEANUTBUTTERANDJELLYSANDWICHWITHANAPPLE;RECOVERYSHAKETHATHASMILKPROTEINS,LIKEWHEYANDCASEIN;TURKEYSANDWICHWITHABANANA;ANDGREEKYOGURTWITHAPEACH.
TRUE!
Alltheseexamplessupplyproteinandcarbohydrates.
4ASLONGASIEATSOMETHING30TO60MINUTESAFTERAWORKOUT,I'LLBEFINE.
FALSE!
Yourbodyneedscarbohydratesandproteinoverthenext24hourstorepair,rebuildandreplenishproperly.
TFTFTFICANEATFASTFOODAFTEREXERCISE.
TRUE!
Youcan,butitdoesn'tmeanthatit'sagoodidea!
Togetthemostoutofyourtraining,youneedhigh-qualityfoods.
Foodsthatarefriedandheavyonfatbutlightonhigh-qualityprotein,wholegrains,vitamins,andmineralsarenotgoingtohelpyouachieveyourgoals.
6EATINGABOUT0.
4-0.
5GRAMSPERLB.
OFBODYWEIGHTOFCARBOHYDRATESAND20GRAMSOFPROTEINWITHINANHOURAFTEREXERCISEISIDEAL.
TRUE!
Aspartofrecovery,eatingcarbohydratesandproteincanhelpyouperformatyourbest,especiallyifyouhaveanothereventorworkoutwithin24hoursoronconsecutivedays.
TOREHYDRATEAFTEREXERCISE,WATERISALLINEED.
FALSE!
Ifyouworkedoutforoveranhourorifyouwereinhot,humidweather,it'slikelythatyoulostelectrolytesaswell.
Rehydrateafteryourworkoutwithanelectrolyte-containingsportsdrinkoraglassofwateraccompanyingamealthatcontainselectrolytes.
7TFTFTFTF5AREYOUGETTINGTHEMOSTOUTOFYOURWORKOUTSAREYOUGIVINGYOURBODYWHATITNEEDSTORECOVER,REPAIRANDIMPROVETAKETHISSIMPLETESTTODETERMINEYOURRECOVERYI.
Q.
ANDGETTHEANSWERSYOUNEEDTOIMPROVEYOURQUOTIENT!
GIVEYOURSELFAPOINTFOREVERYCORRECTANSWER.
WHAT'SYOURRECOVERYI.
Q.
YOURI.
Q.
Ifyouscored6–8points,you'rearecoverygenius!
Keepeatingwhatyouknow!
Ifyouscored3–5points,you'reaverageandcouldusealessonfromyoursportsdietitian.
Ifyouscoredbelow3,makeanappointmentwithyourteam'ssportsdietitiantoday!
Scientificreferencesforallinformation,aswellasmoreevidence-basedsportsnutritionguidance,canbefoundatEASAcademy.
org.
8CARBOHYDRATEANDPROTEINSUPPLEMENTATIONAFTEREXERCISECOULDHELPYOUBUILDMUSCLE,AVOIDSORENESS,EXERCISEHARDERNEXTTIMEANDIMPROVEYOURPERFORMANCE.
TRUE!
Carbohydrateandproteinsupplementationafterexercisehasbeenshowntorestoremuscleglycogenstores,repairmuscles,minimizemuscleproteinbreakdownandsupportmusclebuildingthroughproteinsynthesis.
Allofthesecouldmakeyoufeelandperformbetter!
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