• Spring Sports 1

    Strategies for a Healthy Body

    You know that sensation, when you have bottomless power, breathing is deep, and pushing hard feels so good? When you are strong, motivated, and invincible. These are the days when you slay your training and smash your goals. The secret to these training days and hitting your sport in peak form is nailing your active recovery and nutrition. These two strategies are foundational and must-not be missed.


    ACTIVE RECOVERY
    Resting your body is extremely important after high-intensity workouts and long strenuous sports seasons. This does not mean you have to sit on your couch and do nothing. Active recovery is more effective in reducing delayed onset muscle soreness “DOMS” than passive rest. Some examples of active recovery include:

    • Biking or low-intensity walk/jog
    • Foam rolling and stretching
    • Technique training (bodyweight strength training)
    • Meditation
    • Yoga


    NUTRITION
    When it comes to nutrition and fueling your body for peak performance, our school Nutrition Educator and Fitness Specialist, Martha Pellegrino is your go-to resource for all things healthy.

    Calories 
    • The energy you get from food, either in the form of carbohydrates, proteins, or fats.
    • Fuel the body for your activity level. The more active you are the more calories you
       require to continue workout at that same level.
    • Caloric needs are sport-specific. Endurance activities require a higher caloric intake.
    • Try to get most of your calories from nutrient-dense, organic, locally grown foods
       instead of junk food. Try the 80-20 rule: 80% from nutrient-dense foods, 20%
       from junk foods.

    Hydration
    • Proper water intake is a key contributor to athletic performance.
    • Dehydrated muscles don’t perform to the maximal capacity and result in premature
       fatigue and/or cognitive changes.
    • Thirst, dark yellow urine and weight loss are all signs of dehydration.
    • Carbonated and caffeinated beverages could cause GI upset.
    • As an active athlete supplementing sodium loss when you sweat with Gatorade or
       PowerAde may be beneficial.

    Timing of Fluids
    • 2-4 hours before exercise drink 1-2 cups of water(8-16 ounces).
    • During your warm-ups drink 1 cup of water (8 ounces).
    • During your activity, drink 1-2 cups of water (8-16 ounces).
    • Post-event, drink 2 cups of water (16 ounces for every pound of body weight lost).

    Whey Protein Supplements Are Not Routinely Recommended
    • Most diets have an adequate amount of protein.
    • Your body doesn’t store protein like it does with extra carbohydrates or fats, which
       results in the excretion of too much protein in the urine.
    • Muscle growth is a combination of healthy protein and exercising properly.
    • Protein powder is extremely processed.
    • Not regulated by the FDA (Food and Drug Administration).
    • May contain toxins such as lead, arsenic, mercury, and cadmium.

    Learn more about the hidden dangers of protein powders.

    Also, take a moment to check out Martha's Health & Wellness Blog for additional health information.



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  • 7 Benefits of Active Recovery

    1
    RELIEVES DOMS

    Active recovery relieves the symptoms of DOMS 


    2
    IMPROVES FORM

    Low-intensity active training can be more focused on improved workouts with perfect form and technique. It also helps in better muscle activation.


    3
    MAINTAINS STRENGTH

    Total rest from workouts may lead to reduced muscle strength. Engaging in low-intensity exercises helps in maintaining your strength.


    4
    MYOFASCIAL RELEASE

    Relieving pain and stiffness in the fascia can be achieved through active workouts like swimming, jogging, skipping rope, etc.


    5
    IMPROVES FLEXIBILITY

    An hour of yoga or swimming is enough to reduce muscle stiffness. 


    6
    BURNS CALORIES

    Active recovery is a great way to burn a substantial amount of calories without putting tremendous stress on your body.


    7
    KEEPS YOU MOTIVATED

    Many people need a regular workout as a reminder of their fitness goals.