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 […]
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 […]
We all know that the true sign of autumn is the changing color of the leaves. No offense to festive autumn decorations or holiday drinks such as pumkin spice lattes, but that’s just the way it is, plain and simple. This kind of change is a more chemical one in terms of nature.
To explain everything in more simple terms, trees essentially consume sunlight as if it was a kind of food. When they do this, they also use the process of photosynthesis to convert rays from the sun into other kinds of energy, which, in turn, provides oxygen for the atmosphere of the planet, as well as glucose for other trees. In order for the process of photosynthesis to work, chlorophyll is the biggest aspect that is required, as it will make the leaves of trees turn a lush green color. In order for chlorophyll to work successfully, energy is a big requirement.
Trees also have the ability to watch their weight, especially when the winter months begin rolling around. Trees also get hungry and are also excellent planners in terms of this. Trees will save up huge amounts of energy that they possibly can in order to help them survive throughout both the autumn months and the winter months. They will essentially go on a form of diet in order to increase their odds of survival when reduced amounts of sunlight come as the result of the aforementioned seasons.
Porphyrin is a substance that is contained within chlorophyll, and it’s also one that will begin to break down in the event that there is not enough sunlight for trees to soak up. When porphyrin begins to break down, chlorophyll itself will also begin to break down, which means that other substances such as lycopene and carotene will end up reveaing themselves.
The biggest cause of the vibrant colors of leaves on trees is the amount of sugar that the trees themselves produce. This sugar is what helps trees produce another substance known as anthocyanin, which is a form of pigment. Anthocyanin is typcally boosted by amounts of sunlight. This means that a day during the autumn season that is very sunny will also be very vibrant and colorful thanks to the anthocyanin levels being boosted by solar rays. In cases of less amounts of sunlight, the anthocyanin levels will end up producing a less colorful and vibrant look on the trees. When this occurs, the leaves will drop, thus making themselves available to be blown away and out of sight. Gas powered backpack blowers are good for this job but cause such harsh environmental issues that they’re hardly worth it.
All in all, while it may sound rather unbelievable, trees, like people, always have ways of watching their weight. At the same time, this process allows for a much more vibrant autumn season.
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 most 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.
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.