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.
Lanciano Named Patriot League Women's Tennis...
Loyola University Maryland's Amanda Lanciano was named the Corvias Patriot League Women's Tennis ...
Coan And Gialamas Named To Team USA For World...
Loyola University Maryland swimmers McKenzie Coan and Alyssa Gialamas have been named to the 25-m...
Oshrine Tied For Third After Two Rounds Of...
Loyola University Maryland sophomore Matt Oshrine shot an even 144 through the first two rounds...
Crews Compete For Second-Straight Day At...
In the second-straight day of competition, the Loyola University Maryland men's and women's crew ...
Lehigh Tops Men's Tennis In First-Ever Match At...
Loyola University Maryland men's tennis played the first-ever match at the soon-to-be dedicated...
Women's Lacrosse Picks Up Sixth-Straight Win At...
The No. 16 Loyola University Maryland women's lacrosse team extended its win streak to six-straig...
Three Crews Finish Among Top Three At Murphy...
In the first of two-straight race days this weekend, the Loyola University Maryland men's and...
Turnovers Plague Men's Lacrosse In Loss To Colgate
Loyola University Maryland committed 15 turnovers, and Colgate University scored six of its goals...
Monday, Mar 30 SPORT EVENT TIME COVERAGE Tennis Towson - Women L, 7-0 McClure Tennis Center Directions
Men's Golf vs Seahawk Intercollegiate 7th of 14 Tuesday, Mar 31 SPORT EVENT TIME COVERAGE Tennis George Mason - Women 3:30 PM McClure Tennis Center Directions
Wednesday, Apr 1 SPORT EVENT TIME COVERAGE Tennis Navy - Men 3:30 PM McClure Tennis Center Directions
Women's Lacrosse at Towson 7:00 PM Friday, Apr 3 SPORT EVENT TIME COVERAGE Women's Track at Colonial Relays All Day Saturday, Apr 4 SPORT EVENT TIME COVERAGE Women's Lacrosse Colgate 12:00 PM Video Men's Lacrosse Navy 2:30 PM Video Women's Track at Colonial Relays All Day Sunday, Apr 5 SPORT EVENT TIME COVERAGE Women's Track at Colonial Relays All Day Monday, Apr 6 SPORT EVENT TIME COVERAGE Tennis Rider 2:00 PM McClure Tennis Center Directions
Wednesday, Apr 8 SPORT EVENT TIME COVERAGE Tennis at Mount St Marys 3:30 PM Women's Lacrosse at American 4:00 PM Men's Lacrosse at Maryland 8:00 PM Thursday, Apr 9 SPORT EVENT TIME COVERAGE Women's Soccer Towson 7:00 PM Tennis Navy - Women 3:00 PM McClure Tennis Center Directions
Friday, Apr 10 SPORT EVENT TIME COVERAGE Men's Golf vs Liberty Spring Invitational All Day Saturday, Apr 11 SPORT EVENT TIME COVERAGE Men's Lacrosse at Boston University 1:00 PM Women's Lacrosse Boston University 1:00 PM Video Crew vs Knecht Cup All Day Women's Track Loyola/Hopkins Invitational All Day Men's Golf vs Liberty Spring Invitational All Day Sunday, Apr 12 SPORT EVENT TIME COVERAGE Men's Soccer Penn State 2:00 PM Friday, Apr 17 SPORT EVENT TIME COVERAGE Men's Soccer Howard 5:00 PM Men's Soccer Alumni Game 7:00 PM Men's Lacrosse at Bucknell 7:00 PM Saturday, Apr 18 SPORT EVENT TIME COVERAGE Women's Soccer Headers for Hope Tournament All Day Women's Lacrosse at Navy 12:00 PM Crew vs Kerr Cup All Day Women's Track at Morgan State Invitational All Day Sunday, Apr 19 SPORT EVENT TIME COVERAGE Women's Soccer Alumnae Day 11:00 AM Tuesday, Apr 21 SPORT EVENT TIME COVERAGE Men's Lacrosse vs Patriot League Quarterfinals TBA Women's Lacrosse vs Patriot League Quarterfinals TBA Thursday, Apr 23 SPORT EVENT TIME COVERAGE Women's Track at The Penn Relays All Day Friday, Apr 24 SPORT EVENT TIME COVERAGE Men's Lacrosse vs Patriot League Semifinals TBA Saturday, Apr 25 SPORT EVENT TIME COVERAGE Men's Golf vs Patriot League Championships All Day Sunday, Apr 26 SPORT EVENT TIME COVERAGE Men's Golf vs Patriot League Championships All Day
Monday, Mar 23 SPORT EVENT RESULT COVERAGE Men's Golf Middleburg Bank Intercollegiate -- Tuesday, Mar 24 SPORT EVENT RESULT COVERAGE Men's Golf Middleburg Bank Intercollegiate 2nd (t1) of 30 Wednesday, Mar 25 SPORT EVENT RESULT COVERAGE Tennis Towson - Women Postponed McClure Tennis Center Directions
Women's Lacrosse Georgetown W, 12-8 Video Thursday, Mar 26 SPORT EVENT RESULT COVERAGE Tennis La Salle Men: W, 5-2; Women: W, 6-1 Saturday, Mar 28 SPORT EVENT RESULT COVERAGE Men's Soccer La Salle 11:00 AM Women's Lacrosse Holy Cross W, 13-8 Live Stats | Video
Tennis Maryland Eastern Shore Cancelled Men's Lacrosse Colgate L, 11-4 Tennis Colgate Men: L, 5-2; Women, W, 7-0 Greenspring Racquet Club Directions
Crew Murphy Cup All Day Women's Track Maryland Invitational All Day Sunday, Mar 29 SPORT EVENT RESULT COVERAGE Women's Soccer Villanova 2:00 PM Tennis Lehigh - Men L, 7-0 McClure Tennis Center Directions
Crew Occoquan Sprints All Day Men's Golf Seahawk Intercollegiate -- Monday, Mar 30 SPORT EVENT RESULT COVERAGE Tennis Towson - Women L, 7-0 McClure Tennis Center Directions
Men's Golf Seahawk Intercollegiate 7th of 14