3 Tips for New NXJ Athletes

Looking to learn some easy tips to get more out of your work out?  Here are three methods to fuel and replenish your body.

1. No Exercising on an Empty Belly! Do you drive a car with no gas?  No!  Put some easy-to-digest foods into your system 30 minutes to 1 hour before your workout. Think “CARBOHYDRATES.”  Here are some ideas:

– 1 Kashi TLC Bar

– 1 Banana with a handful of cheerios

– 1 slice whole grain toast with 1 tablespoon jam

2. Hydrate, Hydrate, Hydrate! Check to see if your urine is “clear and copious,” which means you are well-hydrated.  Sweating a lot is common during hard NXJ workouts – having enough fluids before and during the workout is essential to keep the body cool and in a proper fluid balance.

3. Take Advantage of the Window! 30-45 minutes post-exercise is the key time to replenish your body with fluids and foods.  After exercise, the body works a lot to rehydrate and recover from exercise-induced damaged muscle tissues.  Help it grow back faster with a healthy combination of protein, carbohydrates and fats:

– 1 cup fage yogurt with granola and berries

– 1.5 cups smoothie with 1 scoop protein powder, 1 cup milk, 1 tbsp honey and sliced banana

– 2 eggs on a whole wheat english muffin with 1 slice of cheese

– 1 Turkey sandwich with lettuce, tomato and mustard

One response to this post.

  1. Posted by Patrick on May 12, 2011 at 8:56 am

    “Clear and Copious” was my favourite part of this article.

    Great stuff Marissa!


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