Cyclists who warmed up with 6 minutes of moderately hard activity were able to work out at their highest intensity for significantly longer than athletes who rested. Exercising before a ride or run activates an increased number of muscle fibers. (
Shape)
Taking a break in the middle of a sweat session can actually increase fat burning, according to researchers from the University of Tokyo. Study volunteers who did two30-minute stints of cycling with a 20-minute rest in between converted 20 percent more fat to energy compared with when they cycled for 60 minutes straight. (
Women's Health)
Training for shorter races will improve your power and cadence, which will ultimately help you speed up over longer distances. (
Runner's World)
Recent review of studies published in
Medicine & Science in Sports & Exercise found that eating 6 to 25 grams of protein within an hour of exercising significantly increases muscle repair and growth, compared with not noshing. (
Shape)
What's your favorite source of post run protein?
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I love having a chocolate Boost after long workouts!!
ReplyDeleteI'll agree with Stacey and go with chocolate - add nuts for protein!
ReplyDeleteVery interesting about the mid-workout break. I find the opposite effect for me, but maybe that's b/c I am old and stiffen up once I've stopped! I do like a good warm-up, though.
ReplyDeleteI love chocolate milk post=workout, and I also do my kale smoothies with protein powder several times/week post-workout.
I like this post and I want a shake or smoothie after a workout, cottage cheese or greek yogurt PB YUM!!!!
ReplyDeleteI stiffen up, too, though I do love a nice break! :)
ReplyDeleteHow about a nice, big burger? :)
Love the idea that the shorter races can help speed up our longer races. I need to get on that wagon.
ReplyDeleteI crave chocolate milk after workouts, but I think that's mainly about sugar, not protein. Though I go for whole milk. Boom.
I have a high protein smoothie after a long run... shorter, I have chocolate milk perhaps... but whatever I have it always includes a banana.
ReplyDeleteGreat tidbits! I've recently discovered the same thing about mid-workout breaks. The protein thing is so true! My go to is protein powder of course.
ReplyDelete