Good day to all subscribers... and to those I post to the main Newsfeed as well! RECOVERY NUTRITION FOR STRENGTH TRAINING Although your body uses multiple energy systems during exercise, the primary one used during moderate- to high intensity strength (resistance) exercise is the anaerobic energy system. What is the anaerobic energy system/production? Anaerobic means ‘without oxygen’, so this system is able to generate energy extremely quickly without requiring the presence of oxygen to work (as in the aerobic system). However, because it produces energy so quickly, it doesn’t last very long, fuelling exercise for up to 2 minutes tops, as the typical resistance exercise lasts up to 60 seconds. Resistance training (weight training) damages muscle tissue (the whole intention) in order for adaptation and growth to occur… and initiates the anaerobic energy system, therefore your body must have essential amino acids from protein to aid muscle repair. Why? Because muscle = protein and protein = amino acids. In addition, muscles also require adequate re-supplies of creatine and glycogen from carbohydrates (anaerobic energy fuel) to perform and recover effectively. Why? Because carbohydrates = energy for recovery+muscle growth+repair. In order to refuel your tank properly your body will absorb these ‘fuels’ from the nutrients you ingest. Make sure you have a recovery meal/supplmt drink within a 45min-period after your strength training session, which includes the essential amino acids, also referred to as BCAA’s (branced-chain amino acids) for as said, muscle repair through proteins and carbohydrates (to replenish energy levels through stored muscle-glycogen). And remember, a healthy, balanced diet should be top priority regardless of your exercise habits. If you have questions about nutrition, supplements and/or training methods, pl.contact me. Your Peninsula Trainer :-)
Posted on: Thu, 09 Oct 2014 09:08:36 +0000
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