Rest and Recovery
The ability to gain strength, speed, and increase your conditioning level is based upon quality of work performed, not the quantity of work done. An individual's genetic makeup and sound nutrition will determine strength and size potential. The amount of exercise that one is able to recover from training will also vary from athlete to athlete. You may need more time to recover than your training partner who does the same amount of exercises or runs the same distance. Everyone's recovery systems are different!
The same amount of running may be just right to stress the system of a 190 pound athlete but would be too much for the 225 pound athlete. An athlete weighing 225 pounds is performing more work running intervals than the 190 pound athlete is at the same pace or time. This is why you need to follow the prescribed amount of run to rest ratio to ensure you are working within your group's ability. The amount of rest that one needs to recover from a lifting session will vary from athlete to athlete as well. Two of the biggest factors involved in full recovery from exercise are the amount of sleep that you get and the amount and consistency of the food that you are eating. There are ways to improve your recovery. Try the following:
1. Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of sleep per night.
2. Take a nap whenever you can fit them in during the day.
3. Eat properly. Exercise depletes the stored sugars in your muscles. A high carbohydrate diet will allow more glycogen to be stored in your muscles. In addition, research has indicated that within an hour after exercise your body's ability to store glycogen in the muscle is at its greatest. Consequently, you should eat or drink carbohydrates within sixty minutes of training.
Exercise is a form of stress and by itself produces nothing of value. It is the stimulus for producing strength and conditioning results. It is rest that allows improvement to occur. As you gain strength and become more fit, you are capable of performing more work. As you approach your top levels of fitness, you will need less work and more rest to maintain your top level of fitness. Remember, everyone's recovery systems are different!
What Should I Eat After Working Out?
The body needs time as well as key nutrients to recover from each workout session. During periods of hard training, there will be little time to recover between workouts. This is where post exercise nutrition can help repair muscle damage and speed up the recovery process.
The most important nutrient to replace is water. Intense workouts in hot, humid conditions can cause large amounts of fluid loss. Because exercise dulls thirst, athletes cannot rely on this sensation to guide fluid intake. The most accurate way to determine fluid need is to weigh yourself before and after workouts. For every pound of weight lost, drink 16 ounces of water.
In addition to replacing water lost during exercise, electrolytes (sodium and potassium) lost through sweat need to be replenished. A pound of sweat contains approximately 400 to 700 mg. of sodium and 80 to 100 mg. of potassium. Therefore, post exercise rehydration should include sources of both sodium and potassium. Sodium is found in salty foods including spaghetti sauce, pretzels, crackers and soup. Potassium is readily found in fruits and vegetables including potatoes, bananas and orange juice.
Carbohydrate intake is very important after exercise. When athletes eat a high carbohydrate diet, recovery time after exercise is shorter and more complete. The timing of carbohydrate intake is critical. It is recommended to consume between 300 to 500 calories of carbohydrate within forty five minutes after exercise. This amount, preferably more, should be repeated again approximately an hour later.
Protein intake in the post exercise meal will also aid recovery. Protein intake is particularly important in exercise which results in muscle damage, such as strength training, intense endurance exercise, two a day workouts, and contact sports.
Keep fat consumption at a minimum during post workout meal. Fat can slow the absorption of carbohydrates and proteins.
Muscle Glycogen - "Hitting the Wall'
Most of the energy for exercise comes from the breakdown of glycogen. The liver and exercising muscles break down stored glycogen into individual glucose units and release the glucose into the bloodstream to make it available to the cells that need it to make energy. Aerobic workouts and events lasting longer than sixty minutes use up a great deal of an athlete's stored glycogen. After about ninety minutes of continuous, fairly intense aerobic exercise, glycogen depletion can lead to a feeling of extreme fatigue known as "hitting the wall".
To maintain good levels of glycogen, athletes should consume 55 to 60% of their calories from carbohydrates. No more than 10 to 15% of these calories should come from sugar. Good carbohydrate foods, such as whole grains, fruits and vegetables, have many of the vitamins and minerals that athletes need more of. It is advisable for athletes to refuel your muscles with some form of carbohydrate foods within thirty minutes to one hour after exercise. During this time, glycogen resynthesis occurs rapidly. Refueling soon after exercise will give the body as much time as possible to rebuild glycogen stores for the next training session.
The exercise information presented on this website is intended as an educational resource and is not intended as a substitute for medical advice. Consult your physician or health care professional before performing any of the exercises described on this website or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Loyola College makes no warranty of any kind with regard to the information presented and is not responsible for any injuries or damages arising out of the use or misuse of the information.
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Saturday, Feb 28 SPORT EVENT TIME COVERAGE Men's Basketball Navy L, 57-47 Video Women's Basketball at Navy L, 59-50 Video Tennis at North Carolina A&T 9:00 AM Men's Lacrosse Lehigh W, 11-8 Video Women's Lacrosse James Madison L, 11-10 (OT) Video Swimming & Diving at ECAC Championships All Day Live Stats | Video
Sunday, Mar 1 SPORT EVENT TIME COVERAGE Tennis at Shaw 10:00 AM Swimming & Diving at ECAC Championships All Day Live Stats | Video
Tuesday, Mar 3 SPORT EVENT TIME COVERAGE Men's Basketball at Holy Cross 7:00 PM Video Women's Lacrosse at Florida 1:00 PM Wednesday, Mar 4 SPORT EVENT TIME COVERAGE Women's Basketball at Patriot League First Round TBA Video Thursday, Mar 5 SPORT EVENT TIME COVERAGE Men's Basketball vs Patriot League Quarterfinals TBA Video Friday, Mar 6 SPORT EVENT TIME COVERAGE Women's Basketball vs Patriot League Quarterfinals TBA Saturday, Mar 7 SPORT EVENT TIME COVERAGE Men's Lacrosse at Duke 1:00 PM Women's Lacrosse Penn State 1:00 PM Video Sunday, Mar 8 SPORT EVENT TIME COVERAGE Men's Basketball vs Patriot League Semifinals TBA Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day Monday, Mar 9 SPORT EVENT TIME COVERAGE Women's Basketball vs Patriot League Semifinals TBA Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day Tuesday, Mar 10 SPORT EVENT TIME COVERAGE Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day Wednesday, Mar 11 SPORT EVENT TIME COVERAGE Men's Basketball vs Patriot League Championship Game TBA Tennis Shepherd - Men 2:30 PM Women's Lacrosse at Virginia 7:00 PM Saturday, Mar 14 SPORT EVENT TIME COVERAGE Women's Basketball vs Patriot League Championship Game TBA Men's Tennis La Salle 11:00 AM Tennis La Salle 11:00 AM Men's Lacrosse at Army 12:00 PM Women's Lacrosse Lafayette 1:00 PM Video Crew vs Jesuit Invitational All Day Sunday, Mar 15 SPORT EVENT TIME COVERAGE Men's Tennis Hofstra 11:00 AM Tennis Hofstra 11:00 AM Tennis Coppin State 4:00 PM Wednesday, Mar 18 SPORT EVENT TIME COVERAGE Men's Tennis at Morgan State 2:00 PM Women's Lacrosse Bucknell 5:00 PM Video Men's Lacrosse Georgetown 7:15 PM Video Friday, Mar 20 SPORT EVENT TIME COVERAGE Men's Tennis vs Holy Cross 3:00 PM Saturday, Mar 21 SPORT EVENT TIME COVERAGE Men's Tennis vs Lafayette 3:00 PM Men's Lacrosse at Lafayette 4:30 PM Women's Track at Philadelphia Classic All Day Sunday, Mar 22 SPORT EVENT TIME COVERAGE Women's Soccer George Washington 3:00 PM Men's Tennis at Army 9:00 AM Men's Golf vs Middleburg Bank Intercollegiate All Day Monday, Mar 23 SPORT EVENT TIME COVERAGE Men's Golf vs Middleburg Bank Intercollegiate All Day Tuesday, Mar 24 SPORT EVENT TIME COVERAGE Men's Golf vs Middleburg Bank Intercollegiate All Day Saturday, Mar 28 SPORT EVENT TIME COVERAGE Men's Lacrosse Colgate 2:30 PM Crew vs Murphy Cup All Day Women's Track at Maryland Invitational All Day Sunday, Mar 29 SPORT EVENT TIME COVERAGE Crew vs Occoquan Sprints All Day
Saturday, Feb 21 SPORT EVENT RESULT COVERAGE Women's Basketball Colgate L, 54-53 Live StatsÂ|ÂVideo
Women's Soccer Villanova Play Day All Day Men's Lacrosse Holy Cross L, 13-12 Video Women's Lacrosse Princeton L, 10-8 Live Stats | Video
Women's Track Patriot League Indoor Championships All Day Live Stats Swimming & Diving Patriot League Championships M: 6th; W: 8th Live Stats | Video
Sunday, Feb 22 SPORT EVENT RESULT COVERAGE Men's Basketball Colgate W, 80-78 (3OT) Video Tennis Wagner Cancelled Women's Track Patriot League Indoor Championships All Day Live Stats Men's Golf Loyola Golf Invitational (sponsored by Neville Kovacs Group) -- Live Results Monday, Feb 23 SPORT EVENT RESULT COVERAGE Men's Golf Loyola Golf Invitational (sponsored by Neville Kovacs Group) -- Live Results Tuesday, Feb 24 SPORT EVENT RESULT COVERAGE Men's Golf Loyola Golf Invitational (sponsored by Neville Kovacs Group) 8th of 17 Live Results Wednesday, Feb 25 SPORT EVENT RESULT COVERAGE Men's Basketball Holy Cross L, 63-60 Live Stats | Video
Women's Basketball Holy Cross L, 65-37 Video Women's Lacrosse Johns Hopkins W, 12-10 (OT) Video Friday, Feb 27 SPORT EVENT RESULT COVERAGE Tennis North Carolina Central Men: L, 5-2; Women: L, 5-2 Swimming & Diving ECAC Championships -- Live Stats | Video
Saturday, Feb 28 SPORT EVENT RESULT COVERAGE Men's Basketball Navy L, 57-47 Video Women's Basketball Navy L, 59-50 Video Tennis North Carolina A&T 9:00 AM Men's Lacrosse Lehigh W, 11-8 Video Women's Lacrosse James Madison L, 11-10 (OT) Video Swimming & Diving ECAC Championships All Day Live Stats | Video