how is perspiration related to recovery after exercise? This is a topic that many people are looking for. passionistsisters.org is a channel providing useful information about learning, life, digital marketing and online courses …. it will help you have an overview and solid multi-faceted knowledge . Today, passionistsisters.org would like to introduce to you Tips for Faster Recovery After Exercise. Following along are instructions in the video below:
My name is naomi albertson. Im a medical physician in sports medicine and family family medicine and today. Im going to be talking to you about exercise recovery.
The aging athlete information provided in this presentation is intended for your general knowledge. Only and does not constitute medical advice disclaimer. I am a medical physician at the reno.
Orthopaedic clinic. And the owner and developer of dr. Nis oc2 oc2 is a combination of vitamin.
D3. Calcium citrate magnesium and creatine monohydrate for total frame. Support.
So lets start our discussion. Today about exercise recovery for the aging athlete with an understanding of what is recovery athletic recovery is a normal cellular process that allows injured muscle cells to repair and recover exercise causes muscle injury muscle can adapt to regular exercise. But still some muscle damage does.
Occur muscle recovery. However is critical to performance. So how long does muscle recovery.
Take recovery. Varies with damage caused to muscle cells free radical production and aging.
When we exercise we cause damage to muscle cells. If little muscular injury has occurred recovery is rapid free radical production does cause some damage but is a normal process of cell turnover aging causes joint degeneration and loss of connective tissue elasticity and therefore decreases normal mechanics and increases damage to muscles with lower levels of activity. So how can you shorten or improve your recovery time well the first thing is proper training.
So that youre not overusing your muscles and youre not excessively damaging cells secondly you want to make sure youre taking in adequate carbohydrates lean protein. And all essential vitamins and minerals to allow your muscles to work effectively thirdly of course you need adequate sleep and rest and finally we need to hydrate adequately lets start by addressing minimizing damage to cells through training one thing. We can do as we age is to train to improve our flexibility as i mentioned above aging causes joint degeneration and loss of connective tissue elasticity or flexibility additionally.
We lose muscle strength when those three things occur together. We lose efficiency and increase damage to muscle cells. So in addition to maintaining strength as we age.
Its critical that we improve our flexibility as we age another way that we can minimize damage caused to cells is to make sure that our nutrition is adequate for our activity in general athletes who are taking fewer than 2000 calories daily is inadequate and allows for increased muscle breakdown. Additionally poor nutrition can cause hindered performance and delayed recovery. Increased fatigue and the risk of injury.
And illness. So you may be wondering how should i eat during my activity and in general. I would say that runners and cyclists should try to replenish glycogen stores by eating specifically carbohydrates here is a chart looking at weight in both pounds and in kilograms and replenishment carbohydrates listed in grams on the next slide.
Well go through a couple of different ways that you could get all of those grams. As carbohydrate sources in this slide. Youll see a few different options for carbohydrate sources.
And you may or may not know that these are all rich in carbohydrates. But i would encourage you to start reading labels and looking at the carbohydrate specifically in grams per.
Serving of whatever. The foods are that you like the first drawing here is of a banana. Which is quite rich in carbohydrates.
Also high in fiber and can cause some difficulty with digestion the second is mashed potatoes you can see the chocolate milk. Which has gained some popularity some yogurt which is actually the lowest on this chart as a carbohydrate source. But can be high in protein.
And for that reason. Ive included it here as it can be a good recovery. Nutritional aid and then the last picture.
There is of cereal. Which again packs. A pretty big punch at 20 grams.
Of carbohydrate per one cup of cereal now on this next slide. Were talking about how to eat for recovery specifically to aid muscles in recovery and decrease. The time of recovery.
And you can see this is quite a busy slide thats mostly because theres a lot of variability and im going to let you read through this primarily on your own. But you can see at the top of this slide on the left side that the general public should be consuming about 08. Grams protein per kilogram of body weight when you look at an endurance.
Athlete we actually almost double that to 14 grams. Per kilogram of body weight.
Following activity and then when we look at resistance and strength training athletes were looking at again. Doubling the general public protein intake to about 17. Grams.
Per kilogram of body weight. So again here listed in the chart you can see weight in pounds weight in kilograms and then daily protein. Which is again for the general public.
I also want to point out that it is not recommended to exceed high levels of. Protein. Specifically.
25. Grams of protein per kilogram of body weight or about 11. Gram of protein per pound of body weight.
The reason is that with high intake of protein. We can actually compromise our kidney function now weve also talked about getting adequate nourishment with vitamins and minerals and there are many athletes who recommend taking antioxidants to achieve just that the current recommendations based on research. Do not support that practice.
Theres little evidence to support the use of antioxidants. As there is some evidence that interfering with free radical signals. May actually impair muscle performance so coming back to our overarching issue of improving recovery.
Here. We did discuss the importance of sleep.
And i really cant stress enough how important sleep is current recommendations based on research to maximize both performance and improve recovery are 10 12 hours daily for adults older than forty years of age finally discussing hydration is a very broad topic. But i do want to mention it here in that there are current recommendations for short activities that recommend drinking to thirst. These are also the same recommendations for long distance or extreme endurance activities.
It is however important to know that by losing 2 of your body weight due to any specific activity or training event that that will significantly drop performance and may lead to increased rates of injury. So what about electrolytes. Well electrolytes are a complex and very controversial topic consumption of electrolytes in sports.
Drinks or on their own may be beneficial to improve hydration. However all athletes should consult with their physician to discuss the pros and cons prior to beginning. Use of any electrolyte supplement electrolytes also vary significantly on how to take them.
And whether they should be taken for short and intense activity or long. And less intense activity your body actually does a very good job of maintaining electrolytes and the addition of proper amounts of carbohydrates and or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than one hour. But it is still unclear whether the electrolytes are necessary or whether this is truly a carbohydrate issue.
Only so in conclusion in order to improve recovery. We need to train smart increase our flexibility and train for our specific activity we need to eat adequate nutrition including a good diet adequate calories and multivitamins but there is no added benefit to antioxidants we do need to rest and we need to hydrate thank you for your attention. Dr.
Nis oc2 is a supplement that may aid active adults in maintaining activity and. Improving recovery please read more at wwwboneandmusclecom. These statements have not been evaluated by the food and drug administration.
This product is not intended to diagnose treat cure or prevent any disease. .
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