Have you ever felt completely wiped out following a workout? If so then you know how important it is to replenish your body with a post-workout snack. As you know your body uses important stored resources during exercise. If these resources are not quickly replenished your body's ability to recover can be compromised. How soon after your workout you need to eat depends on the intensity of your workout and ranges from 15 minutes to 1 hour.
After a moderate-intensity workout, eat a snack within two hours of exercising. If you have exercised at a high intensity, eating sooner is better. Replacing carbohydrates and proteins gives your muscles the ability to replace the glycogen they just lost during exercise and helps your tired muscles rebuild and repair. Don't forget to replace your fluids as well.
Although it seems counter intuitive, working out can decrease your appetite. Even if you feel full or nauseous for a short period your workout, it's important to consume some type of replenishment.
Post-workout food suggestions are:
Smoothie made with low-fat milk and fruit
Low-fat chocolate milk
Turkey on a whole-grain wrap with veggies
Low-fat yogurt with berries
Whole grain bread with almond butter
Whole grain bread pita pocket with a hard boiled egg
The above offer mainly carbs, some protein and are convenient. The first two liquid options also help to rehydrate your body. Stay away from foods that are high in saturated fat and oil, like fried foods and chips.
Take Home Points:
Your body needs carbohydrates to fuel your working muscles
Protein is there to help build and repair
Get a combination of protein and carbohydrates within approximately 60 minutes post-workout
Never try anything new on race day-its always best to experiment during training to see what works best for your body
Replenish your fluids
With Coach Oden
Ready for the Next Stroke
Coach Pat
I found myself in a seminar recently that addressed very basic techical rules, that as paddlers we need to do to the boat. These rules apply to any paddle craft. I found them eye opening and astounding in their impact and simplicity. For those of you who have found a different paddling outlet use these rules, and then you can bring them with you when we are back together.
1. Hold On - you must have contact with the boat. For most craft that is your butt and your feet. On a SUP that would be just your feet. The boat is an extension of you. Think about tightening up those connections. Feel when your contact becomes loose, get it back. Don't let your hands cloud the issue. How many times have your heard "feel your feet on the bottom of the boat"
2. Repeat - this is a cyclic sport. We design our own movement patterns, start and finish. The stroke always takes us back to the point where we can execute the stroke again. If we have a weak stroke it still sets us up for the next one. You are familiar with catch, drive and exit , but the slide phase is part of it as well to get us to the next stroke. The only stroke that doesn't have to do this is the last stroke. Does the last stroke of a race feel 'interrupted'?
3. Hard Water - the paddler uses the water to push off. When we press into the water we use force to pull the boat forward. We don't want to push so hard we break apart the water because that works against moving the boat. This is the other end of the system, contact to the boat, contact to the water.
4. Sequencing (Force Summation) - Biggest first. If we want to be explosive, or not tire we want to use the biggest muscles first. Use the lower body first. Once the boat accelerates faster you can engage smaller mucles. The sequence is lower body, core, shoulders/lats. Gravity is by far the strongnest muscle and it never gets tired. Everything needs to leave you ready to take the next stroke.
5. Momentum - Our future strokes will happen in front of us. Pay attention to your hands , are they always moving forward ? Is there any moment when you are moving backwards? Even though your bottom hand is pulling back, it is moving forward. Think of pulling the boat to you and starting again before your hands are behind you.
6. Value the Slide - This is the airwork phase. As we hit top speed at the exit you want to control and maximize this time when you are moving the fastest. This time is taking us to the next stroke, but it also allowing the boat to move. In a dragon boat, we need to do this in sync.
7. Propulsion - Lock into the catch , then press through the water. Fast in the water. Push off the wall in the back. Use rotational motion to enhance the stroke without impacting forward momentum. This is what the stroke is about.
None of the above can override or 'break' the other. When training look at each component and evaluate each component to get training targets. Don't underestimate your ability to control your body.
Have you ever felt completely wiped out following a workout? If so then you know how important it is to replenish your body with a post-workout snack. As you know your body uses important stored resources during exercise. If these resources are not quickly replenished your body's ability to recover can be compromised. How soon after your workout you need to eat depends on the intensity of your workout and ranges from 15 minutes to 1 hour.
After a moderate-intensity workout, eat a snack within two hours of exercising. If you have exercised at a high intensity, eating sooner is better. Replacing carbohydrates and proteins gives your muscles the ability to replace the glycogen they just lost during exercise and helps your tired muscles rebuild and repair. Don't forget to replace your fluids as well.
Although it seems counter intuitive, working out can decrease your appetite. Even if you feel full or nauseous for a short period your workout, it's important to consume some type of replenishment.
Post-workout food suggestions are:
Smoothie made with low-fat milk and fruit
Low-fat chocolate milk
Turkey on a whole-grain wrap with veggies
Low-fat yogurt with berries
Whole grain bread with almond butter
Whole grain bread pita pocket with a hard boiled egg
The above offer mainly carbs, some protein and are convenient. The first two liquid options also help to rehydrate your body. Stay away from foods that are high in saturated fat and oil, like fried foods and chips.
Take Home Points:
Your body needs carbohydrates to fuel your working muscles
Protein is there to help build and repair
Get a combination of protein and carbohydrates within approximately 60 minutes post-workout
Never try anything new on race day-its always best to experiment during training to see what works best for your body
Replenish your fluids
With Coach Oden
Ready for the Next Stroke
Coach Pat
I found myself in a seminar recently that addressed very basic techical rules, that as paddlers we need to do to the boat. These rules apply to any paddle craft. I found them eye opening and astounding in their impact and simplicity. For those of you who have found a different paddling outlet use these rules, and then you can bring them with you when we are back together.
1. Hold On - you must have contact with the boat. For most craft that is your butt and your feet. On a SUP that would be just your feet. The boat is an extension of you. Think about tightening up those connections. Feel when your contact becomes loose, get it back. Don't let your hands cloud the issue. How many times have your heard "feel your feet on the bottom of the boat"
2. Repeat - this is a cyclic sport. We design our own movement patterns, start and finish. The stroke always takes us back to the point where we can execute the stroke again. If we have a weak stroke it still sets us up for the next one. You are familiar with catch, drive and exit , but the slide phase is part of it as well to get us to the next stroke. The only stroke that doesn't have to do this is the last stroke. Does the last stroke of a race feel 'interrupted'?
3. Hard Water - the paddler uses the water to push off. When we press into the water we use force to pull the boat forward. We don't want to push so hard we break apart the water because that works against moving the boat. This is the other end of the system, contact to the boat, contact to the water.
4. Sequencing (Force Summation) - Biggest first. If we want to be explosive, or not tire we want to use the biggest muscles first. Use the lower body first. Once the boat accelerates faster you can engage smaller mucles. The sequence is lower body, core, shoulders/lats. Gravity is by far the strongnest muscle and it never gets tired. Everything needs to leave you ready to take the next stroke.
5. Momentum - Our future strokes will happen in front of us. Pay attention to your hands , are they always moving forward ? Is there any moment when you are moving backwards? Even though your bottom hand is pulling back, it is moving forward. Think of pulling the boat to you and starting again before your hands are behind you.
6. Value the Slide - This is the airwork phase. As we hit top speed at the exit you want to control and maximize this time when you are moving the fastest. This time is taking us to the next stroke, but it also allowing the boat to move. In a dragon boat, we need to do this in sync.
7. Propulsion - Lock into the catch , then press through the water. Fast in the water. Push off the wall in the back. Use rotational motion to enhance the stroke without impacting forward momentum. This is what the stroke is about.
None of the above can override or 'break' the other. When training look at each component and evaluate each component to get training targets. Don't underestimate your ability to control your body.
