The Right Ways to Balance Your Diet

Most people look at the Nutrition Facts label occasionally, normally to check calories, fat or sodium content. However, most people don’t understand exactly what all of the different amounts and percentages mean. The most familiar you are with this information, the more you will use it to make sure that you are getting the nutrition […]

Should I Stretch Before Running?

This is a question that many experts and non-experts have been asking themselves for years. I have definitely been one for the classics for a long time (those stretches from grade 5 gym class). But does it actually prevent injuries or is it just a silly thing to do? The researchers from George Washington University […]

Ideal Post Workout Nutrition Tips

One of the common effects of intensive weight training workout is muscle overload and soreness following the session. You’ve dedicated yourself to a tough workout with all the right weightlifting gear, read a ton of weightlifting shoe reviews and understand what it takes to bring your ‘A’ game to the gym, both mentally and physically.

Any rigorous exercise regime, when carried out properly, takes its toll on the body – there is a loss of fluids, the energy reserves are depleted, the muscles, tissues and cells are broken down. Therefore the recovery process immediately following the training session is of utmost importance for regaining strength and ensuring muscle repair. Post-workout nutrition is essential for replenishing the energy stores and should therefore be considered and planned with care.


The recovery process starts as soon the intense training is finished. This is the most favourable time to refuel – eating straight after session provides the best chance for muscle recovery and reloading of the energy stocks as this is when the body is at its Postworkoutnutritionmost receptive to nutrition. Dr Joseph A. Chromiak, PhD, CSCS, an authority on fitness and nutrition, advises that the food intake within this period is associated with increased protein synthesis and reduced protein breakdown which helps with muscle building.

According to the American Council of Exercise the post-training food intake should be timed within 30 minutes of completing the session in order for the glycogen stores to be repleated adequately and for the muscle tissue to repair. Otherwise the body may enter catabolic state, resulting in extreme tiredness, muscle pain and soreness, and loss of muscle mass.

Food contentIdeally, the first meal immediately after workout should contain both proteins and carbohydrates. The guidelines from the American Dietetic Association are for 1.0 to 1.5 grams of carbohydrate per every kg of weight, in addition to 10 to 20 g of lean protein. Some excellent options include toast with turkey or tuna, peanut butter and banana, or Greek yoghurt with fruit.

What to avoid

Food with high fat content will make it harder for the body to absorb all nutrients. Therefore the recovery nutrition meal should not include fatty food, such as burgers, cheese, French fries or pizza. These should be replaced with high-quality nutrient sources of healthy fats such as avocado, nuts, fish and olive oil.

Portion size

The size of the meal after workout should be planned judiciously. The American Council of Exercise warns against absorbing too much calories in the post-training and the danger of exceeding the recommended calorie intake for the day, which in turn may lead to weight gain. Avoid overeating – opt for a wholesome, nutrients-packed, snack-sized meal instead of a big, heavy, calorie-dense, full-meal portion.


The ideal recovery nutrition plan should include a variety of fruits and vegetables, lean meats, whole grains, fish, eggs, low fat dairy products. Eat within 30 minutes of competing the exercise session.- Avoid saturated fat, salt, sugary drinks and snacks, and alcohol in the post-exercise period.

Hydrate. Drinking plenty of water will help to replace the fluids lost during exercise and support the recovery of the body. In addition, the adequate amounts of water in the body will assist its metabolism and the proper transfer of the nutrients.

Maintain normal weight. Avoid consuming too many calories following the workout.

Exercise regularly. Aim to establish a consistent, methodical routine, giving your all every time mentally, allowing for periods of adequate rest and sufficient sleep to help with muscle healing and strength building.

Shooting at the Range While Pregnant

Shooting is considered to be a perishable skill. This means if you do not practice you lose accuracy. This is important to people who carry guns including police officers and those with a concealed weapons permit. Nine months of missed practice will reduce accuracy but is it safe for a pregnant woman to practice shooting a gun?

Pregnant women get advice from just about everything they meet. I heard they should not drink caffeine, clean a cat litter box, or dye their hair. Some advice turns out to be nothing more than old wives’ tales. Dying your hair and getting a tattoo is discouraged since the chemicals may harm the fetus. This is the same for shooting, which more can be learned through a simple Google search.

There is no evidence if shooting will cause any harm to the fetus. There is no evidence that it is safe either. The main concern of shooting and the lead levels and the noise.


TCRange4When a gun it fired it releases gasses which may contain lead. These particles stay on the hands and even the hair. The gas is also inhaled. Bullets that are made from lead expose the shooter to this substance. Many people have low levels of lead in the bodies. Even things such as lipstick contain lead. Many low level products are harmless. Mothers transfer some of this lead to the fetus but doctor are unsure how much is safe. Lead exposure has been shown to cause low birth rate, the size of the head, premature birth, pre eclampisa, and even a miscarriage.

If a pregnant woman does shoot a gun she should use ammunition that is lead free, go to an outdoor shooting range, wear a face mask, do not touch the ammunition, wash right after shooting, avoid touching her face, and wear shooting gloves.


Pregnant women that have gone to a shoot range report more activity from the fetus. So much that they had to leave. By the 24th week of pregnancy the fetus’s hearing will be developed. Studies have stated loud noises may harm the fetus. Women that have been exposed to 80dB level noise for 8 hours had babies born with hearing loss, had a low birth rate, and even premature birth. The average gunshot is 140dB. Exposure for a prolonged period of time may damage the babies’ hearing. Going to the range once in a while should not cause damage. Doctors advise to avoid shooting during the third trimester. To be careful of the noise shoot a .22 Long Rifle or use a suppressor.

When it doubt err on the side of caution. Women in law enforcement careers continue to shoot for practice and training. A safe alternative is a dry fire or a laser training target. Before shooting speak to the doctor about any concerns about pregnancy and shooting.