food post

Ballys Lift:

Bench 4x8 145
Bi 3x8 45, 45,50 bells
Mil Press 3x8 50 bells
Lat 4x8 135, 135, 150, 135
Abs on ball


results of my research:

Key word watch: Whole Grain,


Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.

Eating before hard exercise, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.

If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
http://www.active.com/nutrition/Articles/Athletes__What_to_Eat_and_When_for_Top_Performance.htm?page=2

Breakfast race morning consisted of… 1 ½ cup Oatmeal with peanut butter, banana and 2 hard boiled eggs. 1 scoop of EFS (Electrolyte Fuel System) in a water bottle and sipped it prior to the start.

EFS on the bike sipped every 10 mins, a few gummy bears or gel shot, and a Cliff Bar/Zone Bar.

Soreness:

there are several things you can do to minimize muscle soreness caused mainly by damage to muscle proteins without sacrificing fitness. Some obvious ones include warming up and cooling down properly and building up your training workload very gradually.

http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm



1. Brazil nuts (543.5 micrograms), whole wheat flour (84.8 micrograms), halibut (74.4), couscous (343.2): Selenium assists the activity of enzymes in the body.

2. Buckwheat flour (301 mg), halibut (170 mg), spinach (157 mg), black beans (120 mg): Magnesium assists with muscle and nerve function.

3. Red peppers (190.3 mg), papaya (187.9 mg), strawberries (97.6 mg), orange (69.7 mg) : Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps the body absorb iron.

4. Ricotta (669 mg), yogurt (448 mg), skim milk (299 mg), spinach (245 mg): Besides being necessary for building bones, calcium is also required for nerve and muscle function, blood clotting and regulation of blood pressure.

5. Miso soup (2, 563 mg), table salt (2, 325 mg), sauerkraut (1, 560 mg), Quarter pounder (730 mg): Salt is related to high blood pressure, heart attack, aneurysm and stroke. It is also an important electrolyte that must be replenished after prolonged exercise.

6. Barley (31.2 g), whole-wheat flour (14.6 g), broccoli (5.1 g), blueberries (3.5 g): Fiber reduces the risk of heart disease, lowers cholesterol and is necessary for regular bowel movement.

7. Raisins (1, 086 mg), potato (1, 081 mg), banana (537 mg), cucumber (442 mg): Potassium is essential for cardiac muscle contraction, an electrolyte that assists in preventing muscle cramps, and can counteract the adverse affects of salt on blood pressure.

8. Clams (23.77g), black beans (3.61mg), prune juice (3.02 mg), mushrooms (2.71 mg): Iron is part of hemoglobin which carries oxygen in the blood. Myoglobin also uses iron to carry oxygen to muscle tissue. If not enough iron is consumed and absorbed, an athlete will feel fatigue during exercise, and will need more time to recover from each workout. http://www.trismarter.com/blog/?p=191