Q: I have long known that one should always stretch
before (and after) a workout. But now I am reading that one should warm
up before stretching. Is there any truth to this?
A: Absolutely! Warming-up the body in general fashion
helps to increase heart rate and core body temperature. This thermogenic
(heat producing) response is stimulated by the increased action of the
heart which circulates warmer blood throughout the body, hence warming
the tissues. By, let's say, riding a stationary bike prior to performing
flexibility (or stretching) movements, you will casually begin to accelerate
cardiovascular activity without testing the elastic characteristics of
the tissues.
Muscles possess elastic energy but stretching them before
they have had a chance to warmed-up can cause injury by tearing the tissues.
However, once the tissues have been warmed-up [generally speaking] your
stretching movements will be easier, safer, and more productive with enhanced
flexibility of the joints and muscles involved. General activities include
walking, stepping, rope jumping, calisthenics, rowing, jogging, swimming,
etc. When the general warm-ups are completed (usually 5-20 minutes), specific
warm-ups should follow which are normally comprised of movements designed
to loosen, or enhance the flexibility, of the muscles, tendons and ligaments
and prepare these tissues for more rigorous activity. Here's my two world
famous analogies on elastic energy. The first refers to a balloon.
One does not attempt to blow air into it without first pulling on it a few times,
which we all know, allows that balloon to expand to its flexible potential without
bursting. The second example applies to a pair of socks. Tugging on a new pair
of socks before putting them on loosens the elastic material in the fabric making
them easier to slip over your feet, ankles and calves. This tugging action is
symbolic of a general warm-up which activates the elastic energy held in human
muscle tissue enabling a greater range-of-expansion [flexible capabilities] and
workout performance.
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Q: I have arthritis in my knees and ankles. I was told that swimming
would be a good way to strengthen the muscle tissue around these joints
and perhaps improve my condition. But in the past, when I have attempted
this, the arthritis pain only got worse. What's your advice?
A: Swimming offers some interesting safety aspects that
no other form of exercise can. The buoyancy of being in the water reduces
gravitational stress while the floatation enables an ease of bodily movements.
However, traditional swimming techniques do not allow the knees and/or
the ankles to bend or rotate throughout the complete range of motion they
are capable of. Look at the shoulder joint for instance; This joint revolves
in an almost 360O circular fashion completely isolating most (if not all)
of the surrounding muscles. Now looking at the knees and ankles, their
motions are usually limited to short quick fluttering movements which creates
continuous stress and an accumulation of excessive heat in specific areas
of the joint. Utilize ways to work the entire range of motion of these
joints and this heat buildup would be more evenly distributed throughout
the entire joint, and may prevent, or alleviate, your arthritic condition.
My suggestions are to continue swimming but intermittently break up your
routine by including some lower body aquasize movements that incorporate
full range of motion knee flexion and ankle rotation actions.
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Q: I have heard so many opinions on the best times to exercise. In
your opinion, what is the best time of the day to train?
A: With many of our fast-paced, time-limited schedules,
I often times answer this question by saying, "Exercise when you have
the time". But to get more specific, exercising for weight loss and
fat reduction may be better first thing in the morning. Morning workouts
help to jump start our metabolisms so we can get a head start on burning
more fat during our daily activities. Early morning workouts will also
help burn fat sooner and at a higher rate. In the morning your body is
naturally in its state of lowest blood sugar due to the fact that it hasn't
eaten in a while. You can take advantage of this situation. Since exercise
will stimulate the body into looking for sugars to burn, the body, not
finding sugars in the blood, will seek out stores of fat for fuel.
For those with already low body fat counts, those wanting to perform
at higher physical levels, like competitive athletes, and those wanting
to gain weight; it might be better to exercise with several meals already
tucked away for the day, which will then provide more blood sugar and
workout energy. In these cases, later in the day workouts might be best.
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Q: I'm a concerned parent of two growing boys who are getting interested
in weight training. In your opinion, what is best age to start them weight
training?
A: There has been a lot of controversy regarding this
issue, and I'd like to clarify some misconceptions. Weight training is
a remarkable biological stimulus for human development, especially the
growing youngster. What has to be monitored however is the loads, or weights/resistance's,
used during weight training exercise sessions. Heavy weights can be detrimental
to a child's development. Heavy resistance's will tear up muscle tissue
to a degree where the body must concentrate too much on muscular recuperation.
This tissue reparation can inhibit the body from promoting normal skeletal
growth, as more demands are placed on healing the damaged muscle issues.
This can create imbalances later on.
Since children are still in a growing phase (muscles and bones), it
is wise to use lighter resistance's for all exercises which will allow
for ease of movement and high repetitions. Generally speaking, sets should
contain no less than 12 repetitions; if a child tires with an exercise
before that point, then the weight is too heavy. Better to have the child
perform higher repetitions (this could only help improve technique as
well as stamina) than to have the child lifting too heavy a weight. With
proper supervision, weight training with resistance's is no different
than doing pushups, pull-ups, sit-ups, climbing rope, doing calisthenics,
tossing medicine balls, etc.-- all forms of resistance training, or "weight
training", which place healthy stress on the young body, and promote
overall balanced development.
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Q: If I quit working out, will I get fat again?
A: I promote fitness as a lifestyle, not a short-term
plan. A way-of-life that enhances each of your days for the rest of your
life. Always maintain an active lifestyle. If you've reached your goals,
be glorified with your accomplishments then shift over to a maintenance
mode or set new challenges; but don't ever quit.
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Q: Which will give me the most
energy for my workouts, eating before working out, or eating after
I exercise?
A: Contrary to what many may believe, the so-called
pre-workout drink or meal is not the most effective way to fuel your
muscles for performance. Sure, energy can be extracted from foods eaten
close to a workout, but this energy is in the form of glucose which is
a fast burning fuel. The body converts the glucose consumed from meals
distant from a workout into a longer acting version called glycogen,
a more powerful fuel source. During exercise muscles become glycogen
depleted. Glycogen is the carbohydrates or sugars that are stored in
muscles and used for short bursts of energy. The more glycogen you have
the more short bursts you can perform in your weight workouts, tennis
matches, etc.
When you fatigue from exercise, you can bet you're low in glycogen.
The best time to replenish glycogen is immediately after a workout--I
mean immediately. This is the time when your muscles are sapped of their
energy, and the first metabolic objective mother nature has encoded is
to replenish lost energy. Once energy is repleted the body shifts to
a tissue repairing metabolism, also known as anabolism, which stands
to reason why protein meals should follow the carbohydrate meals. This
refueling method increases the energy and performance for your upcoming
workout right after your last. Waiting as much as 15 minutes can narrow
this glycogen repletion window of opportunity dramatically. And those
who wait to eat a carbohydrate meal after a workout are missing the ultimate
opportunity to refuel themselves.
The best ways to restore glycogen is by consuming simple carbohydrates
as exercise sessions are closing and (again) right afterwards. Carbohydrate
drinks [which are high in simple carbs] have become popular due to their
convenience and taste. After some simple carbs are consumed, complex
carbohydrates should be eaten for the first two meals after each workout.
Great sources of complex carbohydrates are rice, potatoes, grains, pastas,
pancakes, and beans. Your protein window of opportunity begins approximately
60 minutes after exercise cessation and lasts for many hours thereafter--this
depends on the intensity of the workout. So try to plan the intake of
your carbohydrates and proteins according to these guidelines and I can
assure results in as little as two weeks.
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Q: Are there any benefits for
women doing chest workouts, and if so, what are they?
A: Working the chest region is very advantageous for everyone,
especially women. The pectoral muscles are the muscles which lie underneath
the chest, or specifically in women, the breasts. When properly toned the
pectorals help to maintain breast shape and firmness. As a personal trainer,
it's a common complaint among females that breasts start to loose their
firmness after a certain age. By performing chest exercises any woman can
obtain a stronger and firmer set of pectorals.
Pushups is the most convenient
chest exercise as no equipment is needed. If traditional pushups are too
tough at first, try standing about 3 feet from your kitchen countertop,
place your hands on the edge at a width just outside the width of your
shoulders, lower your chest to the counters' edge, then press your body
back from that position; repeat as many times as your strength will permit.
As you get stronger, you'll be able to lower yourself to the floor allowing
the weight of your upper body to act as more of a resistance. To get fancy
try any of these methods: bench presses with a barbell or set of dumbbells,
a chest press machine, cable cross-overs, flyes, or the pec dec apparatus.
All are excellent chest developers. By combining correct eating and an
aerobic program with chest exercises, any woman can expect to develop a
functional and cosmetically appealing upper body she can be very proud
of.
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Q: What foods have been shown to increase sex drive?
A: There has been much written about so-called aphrodisiac
foods or foods that increase libido and sexual performance. I know of no
such foods that can really make those claims but let me indulge in some
rumors I've heard. By eating oysters, many claim their sexual feelings
rise. Personally, I think it's in the wine that's usually sipped simultaneously.
But in the long run, oyster consumption can assist the male in sexual performance
as oysters are known to contain high amounts of the mineral zinc, which
contributes to a healthy prostate. Many people also think chocolate is
a sexual stimulant. My feeling about chocolate is that so many individuals
allow their blood sugar levels to plummet to dangerously low levels, so
when they finally do ingest a "sugar", they confuse the sensation
they get as being sexual.
Hypoglycemia, or dangerously low blood sugar
levels, can be caused by rebounds from high sugar meals or snacks eaten
earlier in the day, or just by simply going too long without eating. To
compensate for hypoglycemia, many succumb to those well-known sugar cravings
which in turn instigates a new, and entirely opposing state called hyperglycemia,
or excessively high blood sugar levels. As hypoglycemia creates mental
confusion and depression, lack of sexual desire is inevitable during this
state; then, when one's bloodstream gets flooded with a quick-fix of sugar,
the body is jolted with a powerful energy surge which [temporarily] stimulates
the brain as well. At the onset, the hyperglycemic person might get sexually
aroused as now they're coming out of their depressed hypoglycemic state
and sex might seem to be a good thing to think about. However, this is
obviously not a healthy, or consistent way to charge your sex drive.
Aside from isolating any one food, I'm a firm believer that proper
eating on a continuous basis develops a strong hormonal system and contributes
to a healthy sex drive. Those who eat well consistently attain a more
normal blood sugar level throughout the course of the day. Consequently,
the consistent good eater has a steadier hormonal assay which manifests
itself in higher libidos, sex drives and performance abilities. Additionally,
eating the correct combinations of foods makes available the nutrients
needed by the body for optimum health and sexual gratification. Sound
eating provides a multitude of nutrition, however, supplementation can
also be considered. Some of the vitamins, minerals and amino acids needed
for a healthy sex life are Vitamin A, Vitamin E, Zinc and L-Arginine.
Putting food and supplements aside, there's a myriad of herbal products
that stimulate sex drive and produce amazing sexual benefits for both
men and women. The most effective and safe sexual enhancer is Pantocrine.
This is a natural product that's been use for over 2,000 years by the
Orientals and is now one of the most popular health products in Asia,
New Zealand and the former Soviet Union. Pantocrine is not only used
to alleviate and cure sexual dysfunctioning, it's a total body adaptogen
which helps to balance the hormonal system while creating a healthy homeostatic
state within the body. Other products which receive good reports for
sexual enhancement properties among men are Saw Palmetto and Yohimbine.
For the ladies, Damiana and Dong Quai are known for their direct effects
on the female endocrine system.
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Q: I know that my dog needs exercise. Is it alright to take him running
with me? I don't want to overwork him.
A: I am not an expert on dog training, but I'll offer
my best advice. Here's some vital signs to look for while you're exercising
with your dog: If your dog comes back with scrapes on his front legs, or
gravel on his tongue; or spends 10 minutes at his water bowl; your "workout" might
be causing Rover to "drag" a bit. On the other hand, if you find
yourself yelling "whoa Fido", and flashing on Ididarod races,
during your runs; he just might be working you too hard; and you don't
want to hold him back-- no one enjoys being a liability in this "dog
eat dog" world. With all jokes aside however, exercising with an energetic
pet is a lot of fun, and, actually can be very productive, for both you
and the dog. If your dog is showing signs of enjoyment, and energetically
engages in the exercise, keep him going as long as he wants, or as long
as you can take it. If you have one of those stubborn lazy dogs, try exercising
him passively with casual walks, and gradually build up to more engaging
and vigorous forms of exercise. Many people experience their first "interval
aerobics" (or aerobics with bursts of energy interspersed) when Fido
spies that rabbit. Good hunting.
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Q: I'm recovering from a bad case of shin splints that I acquired with
running. What do you suggest I do to rehabilitate my injury and keep
me in shape while I'm unable to run?
A: While you abstain from running, in the interim, I suggest
biking, stair climbing, or rowing. Even fast pace walks will burn calories
however your workout times should increase 15-30 minutes to meet the expenditures
of a running session. All of these activities should help during your rehabilitation
process, while keeping you in shape, as they're no or low-impact activities;
it was the constant high-impact running that created your shin splints
in the first place. If these activities don't enthuse you enough to endure
a satisfactory workout time period, try mixing them together dividing a
little time amongst any two or all of them.
To rehabilitate your injury I suggest ice massage. You can conduct
this self-therapy by filling Styrofoam cups with water and allowing them
to freeze. Once frozen, cut the top half of the cup off to expose the
ice, leaving a small portion to grip. Massage your shins in an up-and-down
and circular fashion applying a good amount of pressure as this provides
a deep-tissue massage at the same time.
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Q: I normally go to the club to do an aerobics class
for my workout. However, I just got turned on to weight training and
really love it. My question is, what is better to do first, aerobics
or weights? Does it make any difference?
A: I have researched the energy cycles for both aerobic
and anaerobic (resistance) training and have found that fat doesn't start
to burn until about 30 minutes into an activity which varies per individual.
So if you do a 45 minute aerobic workout, you may be only burning excess
calories during the last 10-15 minutes--depressing ha? But let's answer
your question, although not a great fat burner, anaerobic or resistance/weight
training is fueled by more immediate sources of energy; the sugars in your
body that convert to glucose and glycogen. Only until these fuel sources
are depleted will the body shift to a fat burning mode. My analogy of this
energy cycle is the rocket boosters on a space craft. One booster is fueled
with energy to lift the rocket off the ground. Another booster is fuel
with yet another source that carries the craft into the clouds. And the
remaining boosters fuel the ship for its long steady journey thereafter.
In this example, the first two booster sources are anaerobic; they act
for short term bursts and deplete rather quickly. The final boosters are
aerobic; backup sources utilized when the other sources have been exhausted
and the craft is shifting from an explosive mode to a steady one.
So I believe that weights should be applied first as they deplete your
anaerobic sources. I suggest anywhere between 20-45 minutes, then jump
into an aerobics class. This method will allow you to begin burning fat
as a fuel source much earlier in your aerobic workouts making your expenditures
more efficient.
[As a side note: Although you might not be burning much fat during
your weight training sessions, the metabolism boost from resistance training
will utilize fat as a fuel source in the reparation process while providing
impressive muscle strengthening and toning benefits].
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Q: What is your opinion on all the various exercise machines and products
that flood the TV airwaves? Are any of these devices useful in burning
off calories and trimming inches? Or, are they mostly just gimmicks and
junk? I'm asking because I need a machine for my home as there's no club
nearby. Are any of these machines good?
A: Let me start by saying that as a fitness professional
myself I am embarrassed by many of the products and marketing methods
used today which pertain to exercise. Fitness is big business and will
continue to be as long as there are people out there who want to get
in shape easily, conveniently and affordably (consumer demand). I sense
that most of the equipment sold on TV are purchased by consumers who
know nothing about exercise--they just fell for "the pitch".
I say this with confidence because every established or knowledgeable
athlete, coach or enthusiast I've ever asked that same question responds
negatively.
On the flip-side, there are many manufacturers who produce excellent
at-home multi-purpose fitness stations that burn calories, tone muscles,
or both. The problem is that many of these companies spend most of their
money in research and development and you never se them; as they have
limited marketing budgets. Infomercial companies seem to have the ability
to sell ice to Eskimos because they have the deep pockets needed to find
a way that works.
So the next time you're listening to the host of a fitness infomercial,
ask yourself this question; "Is this person a fitness professional
or a salesman who's dressed in sports attire?". If you need any
specific help on machines for home, office or institution, please write
me personally stating exactly what you're looking for and I'll try to
be of assistance. I have associations with elite manufacturers through
my television series and can pass you onto a company that produces an
apparatus that's worth its money.
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Q: I have been on and off various
weight lifting programs over the past several years. Each time it's
the same; for the first few weeks or so, I show marked improvement
in building up and toning my body, then things level off and a long
time will pass with little gains being made. Inevitably, I get frustrated
with the lack of measurable gains, and end up quitting the program.
Is this "plateau effect" a normal
occurrence?
A: When you quit an exercise program it's mostly out of
frustration as you indicated--too much invested for little, or no, return.
So let's analyze the chain of events that lead up to a program dissolution;
You make the commitment to train hard. You're at the gym constantly. You
do all the right exercises. Sometimes you even do a little more. Weeks
and months pass, and you're not any stronger or muscular--these are the
physical aspects. Psychologically, you motivate yourself. Even if you're
tired you still find a way to get to the gym. When you're there, you give
it your all. But when it should be getting easier and you start to struggle
or, that fat around your midsection is still hanging around or, your biceps
just haven't gained a fraction, you get down on yourself and the negative
process overwhelms you.
I can continue expresing many of the psycho-physiological mechanisms
of training, but there's simply not enough room. But let me point out
that a common reason for plateauing is the lack of balance with all the
phases of training. To ensure this balance, I've developed a simple formula
called P.A.R. which I share with my students instructing them to make
sure they get up to PAR in their training. P stands for Preparation.
A stands for Application. And, R stands for Recuperation. Without these
three; and their independent constituents, you'll never make year-round
gains. I sense your problem is not in training; the A, or Application
part, but in proper Preparation and Recuperation. Ask yourself these
questions; "Do I eat 4-6 perfectly balanced meals each day providing
my body with the nutrients I need to fuel my workouts and recover from
my efforts?". "With my increase in training load have I, at
the same time, increased the amount of rest and sleep I need that's imperative
to muscle metabolism?". "Do I prepare for my workouts and cool
down adequately by warming up thoroughly and spending time on tissue
flexibility?". And, "Do I give myself enough time in between
workout sessions to completely recover so my body is at 100% each time
I train?".
There are more questions I could have you ask yourself but these are
a terrific start. Ask yourself these questions and write down the answers
in your training diary. Along with your notes, jot down these changes;
1) Eat frequent nutritious meals; you must fuel your body. If you eat
the right foods, you won't get fat. 2) Sleep an extra 1-2 hours each
night and try to take an afternoon nap, even if it's only for 15 minutes.
This will help reset your pituitary gland and release growth hormone.
3) Warm up and cool down each time you train, you must properly enter
and exit the gym. And, 4) If you're still sore from a previous workout,
don't train until you have recuperated. Don't believe the magazines that
say you must train 6 days a week for 2 hours each session. Modern day
sports science has revealed that the body must be trained hard, then
given sufficient time to recuperate. If you don't recuperate between
workouts each subsequent workouts will be inferior. This lowers your
overall output; hence sluggish results. Also, repeated inferior training
sessions compound itselves after time driving you to breakdown, burnout,
plateau; call it what you want, they're all unpleasant.
If you want to prevent the plateau, continue training as hard as you
want but make sure you take the proper time to replenish your body allowing
you to enter your next workout at (or very near) 100%. Trust me on this
one!
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Q: I have troubles with back pain from time to time -- specifically
in my lower back. Does using my rowing machine exacerbate these problems,
or could it help strengthen my back muscles?
A: Rowing can certainly aggravate
(or create) back pain. If the technique you are using is incorrect, stress
to the lower vertebrae of your spinal column will cause this pain. That
doesn't mean you cannot strengthen the muscles of the back with rowing.
Rowing is a great back strengthener, but not at the price of injury. My
suggestion is to properly warm-up and loosen all back, leg and arms muscles
prior to your rowing workouts. While rowing, maintain an upright posture
--spinal column vertical to the floor-- and avoid any forward lean or bending
at the waistline as this is what pulls the lumbar vertebrae out of their
natural positions and over stresses the surrounding tissues. Place most
of the emphasis on the arms and legs by pulling with the biceps and pushing
with the legs; the shoulders will receive a fantastic workout as well.
Leaning forward will automatically shift the emphasis off the legs and
onto the back. If you've incorporated these suggestions and your back is
still sore, I suggest you replace your rowing with activities on the treadmill,
bike or stepper, or, you can simply reduce your rowing time and complete
your aerobic workout with any other of these activities. By combining two
or several activities in one workout, you'll endure the time necessary
to burn calories and strengthen your muscles without having to rely on
just one activity (rowing) to keep you in shape.
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Q: I keep hearing conflicting answers to the questions: "How many
hours/days a week should one exercise to stay fit and in good shape?".
What do you recommend?
A: The idea that "more is better" does not always
apply to exercise for the fitness enthusiast. Since each person has their
own needs, as a consultant, I must assess those needs and design plans
that compliment the individuals' lifestyle, levels of energy, goals, knowledge,
metabolic rates, enthusiasm, and access to equipment. Overall, I'm a firm
believer in "getting as much work done in the least amount of time".
So I encourage my students to approach their workouts with vigor and eagerness
-- without sacrificing exercise form. If done correctly, your metabolic
rate will increase for a minimum of 12 to 24 hours after your workouts.
So even when you're not exercising, you will reap continuous results for
some time after workout cessation. I like a 3 to 4 days per week commitment.
Workout periods should not exceed 1.5 hours. If you just lift weights,
30 to 45 minutes -- with 60 minutes max-- is enough.
If you're an aerobicizer,
the same time frames apply although I realize many of you may exceed hour-long
aerobic periods. Remember, excessive energy expenditures will inevitably
deplete essential immunal hormones which can lead to illnesses, overtraining,
and even injury. Athlete's operate under a different set of rules, however,
on the whole, here's a general rule of thumb; Space your workouts evenly
apart so you can call forth the energy needed to exercise your muscles
and burn those excess calories and have the time to recuperate from your
efforts. Exercising every day may be counterproductive, as recuperation
time is needed to avoid an exaggerated state of catabolism (tissue breakdown).
So balance catabolism with anabolism (tissue repair and building) using
rest periods between workouts. This systematic approach to fitness creates
an ideal homeostatic environment keeping you progressing without crashing
or getting overtrained.
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Q: What protein drink do you recommend, if any, and should I drink
it before, during, or after my workout?
A: There are many great protein powders on the market.
I enjoy the ones that contain either egg white protein, milk protein, and/or
whey protein, soy is great too and becoming more and more popular. I look
for brands that are absent of unnecessary fat, and ones not loaded with
sugar. Since protein powders traditionally have an awful taste, some manufacturers
have added harmful sweeteners to increase sales. You'll know if the protein
powder you're consuming is biologically compatible with yourself. The aroma
from bad protein seeps through that little hole in your buttocks and stinks
up everything. With all joking aside, if protein powders create any gastrointestinal
distress [including gas], you may not be physiologically capable of breaking
them down, even if they are good proteins, so seek another brand.
Regarding timing for protein ingestion, never consume a protein drink
before a workout. Protein, at this point, will not act as a fuel source
for your workout and can hinder performance. Don't consume protein during
your workout, unless you want to clear out the gym and possible have
your membership revoked. The best time for protein consumption, which
is often referred to as the protein "window of opportunity" is
60 to 90 minutes after exercise. Since exercise depletes glucose and
glycogen (sugars stored as workout energy in the body), the body's most
immediate nutritional need after exercise is carbohydrate. So immediately
after a workout replenish your carbs. After that, consume your protein
as then the body is capable of carrying out the task of rebuilding the
tissue that's been broken down during your exercise.
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