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โพสต์: 27 ก.ค. 2012, 11:25
Dr. Gabe Mirkin's Fitness and Health e-Zine
July 29, 2012
How to Recover Fast from Grueling Endurance Exercise
Bradley Wiggins, the winner of the just-completed 2235-
mile, 21-day 2012 Tour de France, states that the most important
way to recover from grueling endurance sports is to eat as much as
you can, as soon as you can, after you finish each competition.
That does not mean that you have to spend your money on
expensive special recovery drinks or foods. A study from Oxford
University in England shows that advertised claims about
performance-enhancing sports drinks are usually not supported by
scientifically relevant studies and that more than 84 percent of
studies mentioned by the product sellers are studies supported
financially by the sellers. (British Medical Journal Open July 18,
2012)
DEFINITION OF FATIGUE: The horrible muscle tiredness that
you feel after a day pedaling on the roads in The Tour de France
is caused by:
* using up the sugar stored in your muscles and
* damage to your muscle fibers themselves.
THE ROAD TO RECOVERY: To recover the fastest from a hard
exercise session, you have to take in huge amounts of fluids and
eat huge amounts of food containing: * carbohydrates, * protein and
* salt during your race and immediately after you finish
exercising, and continue to eat for several hours after that
(J Strength Cond Res, 2011 Nov; 25(11):3198-204).
REFILLING MUSCLE GLYCOGEN: Exercise fatigue is caused by
using up your stored muscle sugar called glycogen. The faster you
refill your muscles with their stored glycogen, the faster you
recover for your next intense exercise session (J Strength Cond
Res, 2003 Feb ; 17(1):12-9). You will recover much faster if you
take carbohydrate drinks and foods early during and throughout
your race, than if you take the carbohydrates only late in your
race (Med Sci Sports Exerc, 1996 Oct; 28(10):1300-4)
CAFFEINE: Taking caffeine, found in coffee, tea, and
chocolate, markedly increases the rate that your muscles replace
their used up stored glycogen (J Appl Physiol, 2008 Jul; 105(1):7-13).
Caffeine increases the rate that carbohydrates travel from your
intestines into your bloodstream. That's why several recent
studies show that chocolate milk is an excellent recovery drink,
because milk contains sugar and protein, and chocolate contains
caffeine.
PROTEIN: You also need to take in foods that contain
protein to supply the amino acids that are necessary to heal
muscles damaged by hard exercise. (J Appl Physiol, 2002 Oct;
93(4):1337-44). You do not need any special protein supplements
as the "Addition of protein and amino acids to carbohydrates does
not enhance post-exercise muscle glycogen synthesis". (J Appl
Physiol, 2001 Aug; 91(2):839-46). It is well established that
refilling muscles with glycogen depends on eating a huge amount of
carbohydrate-containing foods. Muscles did not refill with their
stored glycogen any faster by adding supplementary protein and the
amino acid, arginine (MAGMA, 2000 Dec; 11(3):114-21)
WHY RECOVERY FOODS MUST CONTAIN BOTH PROTEIN AND
CARBOHYDRATES: Carbohydrates are just single sugars and chains of
sugars. Before any carbohydrates can be absorbed into your
bloodstream, the chains must first be broken down into single sugars.
The sugars cause a high rise in blood sugar. The sugar goes into
your bloodstream and then into your muscles where they quickly
form stored sugar called muscle glycogen. The rise in blood sugar
also causes the pancreas to release large amounts of insulin.
Insulin drives the protein building blocks called amino acids into
your muscles and helps the damaged muscle fibers to heal faster.
WHAT SHOULD YOU EAT TO RECOVER FASTER? As soon as you
finish a long, hard race, immediately start to eat huge amounts of
fruits and vegetables. They are loaded with sugar and fiber. You
can also get all the protein you need from beans and whole grains.
You do not have to eat meat, fish, or chicken for protein. In the
1970s, Wayne and Dale Stetina from Indianapolis, Indiana were
among America's greatest bicycle racers. They were vegetarians.
You also need to replace large amounts of salt, so salt everything
you eat.
EAT PLANTS TO PREVENT BELLY CRAMPS: You should eat lots of
foods from plants since all plants contain carbohydrates. A great
advantage of eating lots of plants in your recovery meal is that
all plants are rich sources of fiber. Fiber is the broom that
sweeps your colon. Belly cramps during racing are almost always
caused by residual food in the colon. Cramps in exercisers almost
always have nothing to do with your stomach. Eating a diet loaded
with foods from plants fills your colon with fiber. The next
morning, get up early and eat breakfast. Food in your stomach
causes the gastro-colic reflex that forces your colon to contract.
Then go to the bathroom and you should have no difficulty emptying
your colon. This should prevent belly cramps.
July 29, 2012
How to Recover Fast from Grueling Endurance Exercise
Bradley Wiggins, the winner of the just-completed 2235-
mile, 21-day 2012 Tour de France, states that the most important
way to recover from grueling endurance sports is to eat as much as
you can, as soon as you can, after you finish each competition.
That does not mean that you have to spend your money on
expensive special recovery drinks or foods. A study from Oxford
University in England shows that advertised claims about
performance-enhancing sports drinks are usually not supported by
scientifically relevant studies and that more than 84 percent of
studies mentioned by the product sellers are studies supported
financially by the sellers. (British Medical Journal Open July 18,
2012)
DEFINITION OF FATIGUE: The horrible muscle tiredness that
you feel after a day pedaling on the roads in The Tour de France
is caused by:
* using up the sugar stored in your muscles and
* damage to your muscle fibers themselves.
THE ROAD TO RECOVERY: To recover the fastest from a hard
exercise session, you have to take in huge amounts of fluids and
eat huge amounts of food containing: * carbohydrates, * protein and
* salt during your race and immediately after you finish
exercising, and continue to eat for several hours after that
(J Strength Cond Res, 2011 Nov; 25(11):3198-204).
REFILLING MUSCLE GLYCOGEN: Exercise fatigue is caused by
using up your stored muscle sugar called glycogen. The faster you
refill your muscles with their stored glycogen, the faster you
recover for your next intense exercise session (J Strength Cond
Res, 2003 Feb ; 17(1):12-9). You will recover much faster if you
take carbohydrate drinks and foods early during and throughout
your race, than if you take the carbohydrates only late in your
race (Med Sci Sports Exerc, 1996 Oct; 28(10):1300-4)
CAFFEINE: Taking caffeine, found in coffee, tea, and
chocolate, markedly increases the rate that your muscles replace
their used up stored glycogen (J Appl Physiol, 2008 Jul; 105(1):7-13).
Caffeine increases the rate that carbohydrates travel from your
intestines into your bloodstream. That's why several recent
studies show that chocolate milk is an excellent recovery drink,
because milk contains sugar and protein, and chocolate contains
caffeine.
PROTEIN: You also need to take in foods that contain
protein to supply the amino acids that are necessary to heal
muscles damaged by hard exercise. (J Appl Physiol, 2002 Oct;
93(4):1337-44). You do not need any special protein supplements
as the "Addition of protein and amino acids to carbohydrates does
not enhance post-exercise muscle glycogen synthesis". (J Appl
Physiol, 2001 Aug; 91(2):839-46). It is well established that
refilling muscles with glycogen depends on eating a huge amount of
carbohydrate-containing foods. Muscles did not refill with their
stored glycogen any faster by adding supplementary protein and the
amino acid, arginine (MAGMA, 2000 Dec; 11(3):114-21)
WHY RECOVERY FOODS MUST CONTAIN BOTH PROTEIN AND
CARBOHYDRATES: Carbohydrates are just single sugars and chains of
sugars. Before any carbohydrates can be absorbed into your
bloodstream, the chains must first be broken down into single sugars.
The sugars cause a high rise in blood sugar. The sugar goes into
your bloodstream and then into your muscles where they quickly
form stored sugar called muscle glycogen. The rise in blood sugar
also causes the pancreas to release large amounts of insulin.
Insulin drives the protein building blocks called amino acids into
your muscles and helps the damaged muscle fibers to heal faster.
WHAT SHOULD YOU EAT TO RECOVER FASTER? As soon as you
finish a long, hard race, immediately start to eat huge amounts of
fruits and vegetables. They are loaded with sugar and fiber. You
can also get all the protein you need from beans and whole grains.
You do not have to eat meat, fish, or chicken for protein. In the
1970s, Wayne and Dale Stetina from Indianapolis, Indiana were
among America's greatest bicycle racers. They were vegetarians.
You also need to replace large amounts of salt, so salt everything
you eat.
EAT PLANTS TO PREVENT BELLY CRAMPS: You should eat lots of
foods from plants since all plants contain carbohydrates. A great
advantage of eating lots of plants in your recovery meal is that
all plants are rich sources of fiber. Fiber is the broom that
sweeps your colon. Belly cramps during racing are almost always
caused by residual food in the colon. Cramps in exercisers almost
always have nothing to do with your stomach. Eating a diet loaded
with foods from plants fills your colon with fiber. The next
morning, get up early and eat breakfast. Food in your stomach
causes the gastro-colic reflex that forces your colon to contract.
Then go to the bathroom and you should have no difficulty emptying
your colon. This should prevent belly cramps.
