Sleep and Recovery in Elite Athletes A Good Example for Large Interindividual.. Dr. Nedelec
Video taken from the channel: ECSS.tv
How can athletes recover after a big event?
Video taken from the channel: Hospital for Special Surgery
5 Sports Drinks to Recover Faster
Video taken from the channel: Joanna Soh Official
Best Foods To Eat For Recovery After Training for Combat Sports | Phil Daru
Video taken from the channel: Phil Daru
Best Post Workout Meal for Athletes! | Overtime Athletes
Video taken from the channel: overtimeathletes
Feeding Recovery for Endurance Athletes
Video taken from the channel: Mayo Clinic
Best Meal Options for 1.5–2 Hours After the Game – Grain bowl with salmon – Chicken burrito (hold the sour cream and cheese) – Salmon and tuna sushi.1 day ago · 8 Foods to Optimise Muscle Growth and Recovery After Crossfit Training Use these foods to maximise your recovery and optimise performance. When you train, without the right nutrition to assist recovery and fuel performance, you will simply not perform and develop according to your full potential.
Seasoned athletes know exactly which food groups are these, but rookies still tend to make mistakes when it comes to post-workout nutrition. That is why we have compiled a list of 6 recovery foods and drinks that will restore your energy levels after intensive training sessions.Post-exercise recovery can be simplified into ‘3 Rs’ Rehydrate, Refuel and Rebuild. Rehydrating replaces lost fluids and electrolytes from sweat, while refueling focuses on carbs to restore muscle glycogen and essential amino acids from high.
Try combining these food items to create a nutrient packed recovery meal, such as tuna on top of a spinach salad, barley with roasted cauliflower and kidney beans, or oatmeal mixed with peanut butter and banana. Remember to consume your recovery meal 30 to 60 minutes post-exercise to refuel properly and maximize your recovery.But many athletes are mistaken or unsure about what to eat after a workout.
People are fond of believing that a glass of chocolate milk is the perfect post-workout meal. As someone who subsisted on the stuff for weeks at a time as a kid, I was delighted the first time I heard this news.Food & Drink The Best Foods to Eat Before and After a Run R.D., author of Sports Nutrition for Endurance Athletes. Aim for a 4-to-1 ratio of carbs to protein (ultra-easy source: chocolate.
It’s commonly thought that an athlete needs to get a recovery drink into his or her system immediately after a workout. However, “as long as you have it within that first 20 to 30 minutes, especially if it’s been 3-4+ hours since your last meal, you’ll.The researchers concluded that cereal and non-fat milk following exercise was as good as a commercially available sports drink in initiating post-exercise muscle recovery.
Practical implications for athletes. What these recent studies seem to show is that, providing athletes have free access to food, there doesn’t seem to be any advantage to.There are numerous products marketed for post-exercise recovery drinks, bars, powders, etc.
If you have to be on the go and the portability of your post-exercise recovery food is important, you may want to opt instead for a premade recovery product such as a bar or drink. Inspirational Athlete Spotlight: Amanda Brooks Mar 27, 2019.Most school-age athletes eating a typical American diet (even one that forgoes animal products) can meet or exceed their protein requirements without consuming recovery shakes or drinks. To best aid your athlete’s development, feed them real food and.What a recovery drink should look like.
Even when a recovery drink makes sense, the most important ingredients are fluid and carbohydrates, followed by electrolytes and protein. You want to look for a recovery drink with more carbohydrate than protein, like a 2:1 ratio or greater like Fluid’s Recovery drink.For endurance athletes, a mix of carbs and protein in a ratio of 4:1 respectively is recommended post-exercise to replenish lost energy stores and build muscle.
Here are some ways to fulfill your snacking needs and desires: Protein. Chocolate milk has been getting more hype recently as a recovery beverage, and for good reason.8 Best Pre-Workout Foods 1. Beets. Whether you’re looking to enhance endurance or amp up athletic performance, beets are one of the best foods for athletes out there.
Beets and beetroot juice are both loaded with nitrates, which can help.According to the Public Library of Science, doing 20 minutes of post-exercise active recovery that works the same muscles you just trained reduces fatigue more effectively than passive recovery. There’s also a marked improvement in endurance for those who replace complete rest days with activities like climbing and hiking.
List of related literature:
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Athletic Training and Sports Medicine |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from Sports Medicine for Sports Trainers E-Book |
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| from The Cyclist’s Training Bible |
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| from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School |
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| from Clinical Naturopathic Medicine |
138 comments
I’d recommend not standing on front of the information board.
But overall helpful information! ����
Did she just say chocolate MILK? “Bro I’m out” Westbrook’s voice
Great content, I like the expert guests to expand the themes (kind of like what you did with the lab study on creatine as well). And that rotation transition at 1:26 was really good lol
how to increase your glycated hemoglobin, glycation in general and impair your natural hgh seretion…. ” “expert” “….. ho yeahh sure the proteins are in the white. Is she for real????
nonsense. Chocolate milk is not a health food. Sugar is literally a poison. Keto and low carb all the way!
Love where you took this Chris. Even Elliot never went here. Exploit this brother IG, everything.
I’m going vegan so I guess I’ll just have to eat things like legumes and spinach. Does spinach have protein? Idfk LOL
interesting idea… anyone else think the onion looked rotten in the middle and wonder why he’s adding shrimp before it’s peeled?:P
the healthcare industrial complex speaketh….don’t just stand there RUNNN!!!!!!!!
this channel is waaay too underrated golden knowledge right there
This was very informative thank you I will try this out ��!!
Definitely more on Nutrition please Chris. Meal timing aswell as best foods! Also how do you workout how much calories you need?
Only get your protein from chicken, fish, eggs AND CHOCOLATE MILK.
this woman is a genius. get all your advice from her forever…
I think carbohydrates like bread and cereal are also a good recovery food. Also, those kinda carbs got sugar and athletes need sugar.
Sir I am a Marathon runner
Which type supplements was eat me? Please tell me
This video is awesome, and it contains all the information which is necessary for a runner to know. Thanks alot.
Only the egg white contains protein!!!!! Seriously? Ignoring the 2.7 grams of protein in the yolk.
Chocolate milk: full of processed sugar, cholesterol, and saturated fat. Fuel up on whole plant foods for optimum performance and recovery. Fruit is the perfect recovery food.
Litterally over here with my hot-link sandwich w/fries wondering if I did any good.
Me: is allergic to shrimp and mango ����awesome video none the less
Nice approach sir we are doing lot of Workouts but lack in diet science so hope to see more videos upon proper dirt of a fighters
Tha k u so much sir ��
There are also a lot of enzymes in onions that help to break down protein too
This is amazing, thank you so much! My husband plays basketball games every week and I don’t like him drinking the commercial sports drinks because of the preservatives and other nasty ingredients… so this is great now I can make homemade ones for him! Thanks!! ^.^
Can i drink a sport drink durring running when i am dehydrated.
is it okay to also just drink this normally, even when not exercising? cause I don’t drink enough water (i’m a fucking fat idiot) but i should. i’m just wondering if it’s okay to drink this normally.
Great stuff. Can you also make a video on strength and conditioning specifically for boxers?
Hi Joana. Just started a fitness regime, mostly cycling, and decided to make my own electrolyte drinks. Perfect video and well presented. Nice one!
Awesome videos. Awesome content. Always on point. Great stuff brother. Please keep doing what your doing
Just bought all the ingredients at Walmart, found them all easily. About to whip it up & see how it goes
Sad that modern medicine still promotes animals as a source of protein
I heard somewhere that a post workout meal.meal. should consist of protein carbs and little fat. I don’t know the science behind this or if it is even true considering the body needs all three to grow and function. I wondering if I could add avacado to this and if so how much or if the quality even matters or if the quality is up to my macros. I love avacado and it seems like I good addition to this, just curious about what you thought.
Joannah soh is this for only athletes or suitable for everyone
Most naturally occuring enzymes get destroyed in your stomach before theyre able to do anything, especially in the anounts present in the food
Also, how does the acidity help cramps? Or did you mean the electrolytes?
Everybody need to give these videos LIKES. Best channel on YouTube for athletes.
Great video. Although I read somewhere long ago that vitamin c (found in mango) and arsenic (found in shrimp) can produce poisonous compounds when combined and in high doses can even be lethal. Don’t quote me on this cause I’m not sure how true it is, just throwing it out there.
Man everyone is so critical in the comments haha. Don’t be saying all of these “facts” unless you can really back them up
Damn that looks so good, and nutritious, & perFect for athletes!
I have a question. I play on the defensive line. I’m about 5’11 and 200lbs I go against guys who are 6’1 260lbs. What can I do to push them back. (I usually get double teamed so I can’t drop low or the second guy will lay me out.)
Do you wear other clothes besides workout gear? Just wondering…
Great vid Chris. I’m going to try this and get back with you!
Dumbest advice I’ve ever heard, and this is coming from Mayo Clinic? Where is your research, grabbing your advice from your hat?
What’s your body făt percent. Do a Routine for Lean-Athletic arms workout to get Nice arms like your..
This woman looks and sounds so familiar, I feel like I’ve seen her in another video or something
Chocolate milk isn’t that what humans have been eating after a hard day for thousands of years
your all videos are amazing. sir please make a video on how to decrease ground contact time.
I just started body building, so i will try this out right away!!! It locks much better!! Thankyou for this so much!!! ������
Hi joanna, I’m often watch your videos and getting useful, joanna! I wonder Should I drink spot drink while exercising or after workout is the best? I like the lemon ones �� hopefully you answer me,I can’t listen English well����
phil, if you could 1 exercise to improve explosiveness for double leg takedowns, what would it be?
I thought new research had shown that the post-workout anabolic window didn’t matter as much as long as you were getting the adequate amount of complete protein throughout the day?
hello Joanna i just wanted to notice that eating melones instead of watermelone will be way much more better because it is richer in potassium and vitamines
First of all, if you want to reduce inflammation, anti-inflammatory’s are going to work a lot better then cayenne… Second of all, reducing inflammation after working out is not smart. It actually reduces hypertrophy by a significant amount. Also, trying to micro manage the most “optimal” recovery meals makes no sense. The post/ pre workout meal can consist of anything, as long as you structure most of your carbs and some of your protein needs before and after your workout, your good to go.
so can i use chicken instead of shrimp? Im allergic to shellfish…
Awesome video. Jackie If your training a diabetic, how much Carbs should they take?
Hi I am an avid runner, thanks for the advice it was tough for two years as I had anemia but I have no regained my better composition. At the moment trying to break my record of 17km in one day
hi Joannah, I am interested in trying lemon and ginger cooler because it sounds interesting. In the recipe you’ve provided, it says ginger water. Do I purchase it from somewhere or do I make it? If its the latter, how can I make it?
Great stuff �� personally I feel better in ketosis but each to their own I guess.
Thx again coach. Great info. Jackie is very easy on the eyes. Your first video i was not staring at your beard. Lol
Better not to eat carbs or protein, or food. You want to be a warrior? Eat your enemy.
Great, she gave examples of specific foods for desired outcomes, and finally someone talks intelligently about carbs and glycogen. Would love to see her come back and talk about how carbonated drinks affect performance (I know from experience playing hockey) and other specific subjects, plus some more tips on good foods to eat for specific situations.
I thought you weren’t supposed to have fruit post workout, because of the way fructose is metabolized in the body
Nutrition doesn’t need to be a complicated endeavor. Be mindful about what you consume, how much and when. Minimize red meats as much as possible and eat a variety of beans, legumes and proteins, carbs & healthy fats to optimize maximum performance & recovery.
Great video! We need more nutrition base videos. Theres plenty of videos on how to workout and how to improve your technique. Not that many videos in nutrition. Its funny how everyone says to be healthy its 70% nutrition and 30% workout but yet we have more videos on working out and a few for nutrition
Soy/Rice/wheat protein BV 50-60%
Chicken/beef BV 80%
Whole egg BV 90%
Whey isolate BV of 100%
I usually eat brown rice and canned Salmon after my workout.
I know and i read that the white bread its not good for the body….so how and why we use it after training??
White pasta and white bread is terrible for your health not to mention animal products.
Lots of awkward body language in this video. Phil seems to be mimicking her physical mannerisms in a very simpish fashion. Very weak, almost autistic like mannerisms on Phil’s part
what is your recommendation of sea salt product available in malaysia?
Ok thank u soooo much my beautiful sister..this helps MR SO MUCH FOR MY KING (HUSBAND)! he is a carpenter and worka in the heat ALL day LONG! He LOVES his job…however he has been suffering from HEAT CRAMPS!! this is helping me i love u for this!!! ������������THANK U AND PRAISE THE MOST HIGH FOR YOU!!! MAY HE BLESS YOUR HEART AND HANDS!!! PEACE
wow, what an out of touch video, no mention of fat burning, and no mention of red meat the work horse of all athletes
for citrus refresher…can I do it without sea salt and honey??.just water with lime n lemon juice..can I???
I like how you got straight to the point and gave concrete what, when and how much.
Really helpful information, I hope we see more nutritional advice on the channel
It’s a great to have all this top level advice in one place like this
I’m having a hard time maintaining weight with school, practice and working out. Any tips??
You said there’s a 6 hour window for taking in all the necessary protein and carbs. The proposed amount of those two refer to this window or to every meal you have to eat in these 6 hours (like 2-3 meals in a 2-3 hour interval)? Thank you for the great video!
Be good if you did the same vide, but for vegans/vegetarians.
Wow! Mind blowing!!!!!!! Carbs and meat for muscle building and recovery.
Great Video! So if I get her right, Basically, Minestrone or Couscous are the best post work out foods. Both work w or w/o meat too
thanks alot you helped me so so much and i hope you soon get 1 million subscribers
Finally sports drinks I can actually make from home and the ingredients aren’t difficult to find. Thx for sharing
What about egg or �� almonds 20 minutes before or after workout and what about protein shake during workout. To get gains or lose weight. Go get more Degrees ��otch
I used to walk to and from work. it would take me 1hour on way. so 2 hours in total. I used to drink a sports drink. was that right?
Hey Phil, what is more beneficial after WEIGHTS training: cold showers or hot showers?
Two questions i have. I do intermittent fasting and workout in the morning, which means im eating after working out, after 12/14hours of fasting. First session is strength Training. Or it any type of gpp or explosive workouts, but its weighttraining. Do you think a routine like this harms me or keeps me from processing?
Im vegan for 5 months now. Jacky only quoted animal proteins as a quality source. How you feel about soy, beans or hemp for example, as a post Training protein source.
I feel very good and still get ahead when it comes to Progression. Inflammations arent as bad these days neither.
Thanks for the feedback.
Much LOVE from GERMANY, CoachPrzemek. One LOVE Phil. Great content as always. Thank you big brother
Ya’ll talkin running but im here in quarantine sitting at home and feeling tired.
So if training later in the evening it’s better to eat after training than some time before?
I blend tuna, Greek yoghurt, avocado and water into a smoothie. Wait about an hour then eat.
I remember when Phil had 14k subs. Glad to see he’s coming up!
I am beginner i train only mma training, what is important to do for physical preparation?
Can you use fruit for carbs post workout as part of the 100 g per 200 pounds
Those who might have doubt, this goes with Shredded Sports Science reference on how there’s no a window of opportunity to eating food, but actually a BARN Door.
how to gain weight…???
I need to gain up to 10-15 kg..m very skinny..:(
Great overall video. I only came to find a green tea energy drink recipe, but got 4 more! The watermelon coconut water recipe was a surprise for me, and I like the sodium potassium ratio. I might try adding some cal/mag powder to that.
Informative, easy & direct, and multple healthy drink options! JUST WHAT I WAS LOOKING FOR!!!!! THANK YOU!!!!
Very unique video I look forward to seeing more of these nutrition videos! ��
Thankyou for this! its awesome for sharing:) I always have trouble eating and is always leaning towards fat food.:( its hard but im trying my best. I always tell my family that I need to be abandoned in a remote cabin with no food LOL but ur very inspiring like always:) I love you alot! your my favorite
Big fan of your stuff man, high quality right there!
Would like to see more nutrition “hacks” or even purchase such a plan.
I tried this one with tofu and crushed nuts!
After my workout, I drink home made yogurt with sea salt, olive oil, curcuma and ginger.
damn that looks delish! not usually having much from fitness cooking stuff but i’ll try that. hit us up with more big dawg:)
Joanna!!! You have made my life so much easier.. thank you so much
Perfect! Just what i was looking for. homemade sports drinks with easily available ingredients. Thank you so much!
When do you plan to make full length HIIT video / strength combined vid? I remember you once posted your full length vid were 30″ kickboxing and 20″ HI workout. The rest of your WO vids almost very short duration (to do more sets you just ask us to replay the vids…., which is I personally prefer that you do full WO with us)
Joanna you’re so lucky, here in america we have to drive 1 to 2 hours to go to a farmers market to get fresh produce. If we buy healthy things in a grocery store it’s extremely expensive and most people don’t think its expensive, but for a family of four with a big appetite and low budget it’s extremely hard. Coconut here would cost 3 to 2 dollars, this is why our country has high rate of obesity because “junk food” is cheaper. Thank you for everything, I still do your workouts and the drinks seem to be low budget:)
U talk too long n then u just put recipe n flash so fast that it’s hard to remember or write it down ridiculous ��
I love this!:D So informative and so many different drinks to try c:
Thanks a lot for this video,I like your chinel,pleas we wante workeout for wrestling
i like your videos because they contain a lot of information and you’re really explaining things. big like and as you always say: “all the best”!
Hello Joanna, I would like to mention that bicarbonate is not an electrolyte, the 6 electrolytes found in our bodies are: sodium, potassium, chloride, phosphorus, magnesium, calcium. Have a great day!
those young coconuts are kind of expensive in my country. But all drinks seeem alluring. Definitelly will try them out.
I love the fact that he isn’t one of these protein addicts who think about nothing else and actually has some science behind what he says
Good job bro.
She’s da s**t!!
Thumbs up �� for Jacklyn!!!
And of course… yes you too Phil!!
Fuck yes! Work out as hard as you want…
What you eat is JUST as important.
DOPE ✊����
That cup. Just that cup, iam staring at that cup, i will die if i dont get it,,, joana i need that cup in my life to keep my heart beating, from where did u get it
Could you do a strength and size workout for boxers or fighters??
about a year and a half ago I weighted 80 kg and my height is 1.52 so I was pretty much overweight. Thanx to your exercise and motivational videos I lost 20 kg. Now I weigh 62 and I got at least another 10 to lose but 20 kg is a lot already and I am just so thankful to you!:) I changed all my clothes and hopefully will continue on doing so.
Hi Joanna!
looking very nice…..
thx for sharing this information…..XD
Jenna thanku for ur concern,iam frm India plzzz let me know abt that diet
Mate this was great! Living in SE Asia, I eat mangoes and pickled veg on the regular so cheap in Bangkok.
Was waiting for the “and here’s one I made earlier” line ha! More nutrition vids f’sho
Great video! She’s not wasting out time and goes straight to the point. I liked it.
We want more Jackie!
I thought white pasta is low glycemic index the whole time ��
One little questionhow many carbs in mc’burger, 5 or 6? But for serious, many guys think, that we need take protein after training as fast as possible. Are they wrong?
Well rounded description of the optimal performance oriented nutrition, solid information
Such a great idea. I’m trying them all. Thanks for sharing:)
Chris thanks for the postworkout cuisine! Chris you are a trip!
Ok cool. I dig it bro. Gonna try it today. I love all the ingredients also. Keep it coming
Does ginger water mean ginger soaked in water and that juice? Thanks
Very fast I couldn’t see the ingredient plz try to make slow thanks
Why she said that you have tu consume 0,7 1,2 g/kg and then she said that you have to consume the half of you weight???
I would love to see the look on everyone’s face after I come off the spin bike and crack open a nice Nesquick and down it! YouTube said it, it must be true!
I did a back to school supplies haul plus an international GIVEAWAY if anyone would like to check it out ❤️❤️❤️
Beef, rice, eggs, vegetables, fruit, yoghurt and milk. I feel powerful when I eat a lot of these.
hey bro whats a replacement for shrimp if youre allergic to shell fish lol?
i’ll definitely check those out i always feel soooo tired after my 2-3hour dance practice!
Thanks for always posting such informative and useful videos!!!:)
very nice Joanna! amazing drinks! Dear Joanna, I m following your many workout videos and these are working…but I am very desperate with my armpit fat…I am following your armpit workout but not finding as good results as over other body parts..plz tell more workout plan for armpit fat..or more tips..
Very informative. Also Phil I wanted to congratulate you on continuing to move forward, I wish you the best knowing you put in your all into everything you do. I’ll be looking forward to future and more success from you.
very nice Joanna! amazing drinks! Dear Joanna, I m following your many workout videos and these are working…but I am very desperate with my armpit fat…I am following your armpit workout but not finding as good results as over other body parts..plz tell more workout plan for armpit fat..or more tips..
What would you advise for those who are vegetarian, and not able to have dairy? or eggs because of high cholesterol?
careful with that coconut water. it could keep you in the bathroom for quite some time.