What are some good foods to eat to help with the recovery after I work out? I seem to be unusually sore and tired.
– Stephanie E.
The goal of recovery nutrition is two-fold. First, to restore balance by eliminating deficits of glycogen and buildup of toxins. Second, to infuse the muscles with building blocks to repair and form new cell structure. Your concern definitely points to the first goal. With that in mind, you will need to look at timing and composition of your recovery meal/snack.
Since your muscles are sore, their cellular metabolism needs to be restored to normal. You might need more sources of potassium and anti-inflammatory compounds. These include tomatoes, bananas, potatoes, kale, cabbage, berries, cherries, lentils, salmon, tuna, nuts, garlic, curcumin, and olive oil. One possible recovery meal is tuna salad with tomatoes, olives and pine nuts on spinach. A tasty snack option is cherries and almonds.
Please note that muscle soreness is no longer thought to be caused by a buildup of lactic acid. More often it’s caused by microscopic damage to the muscle fibers from intense work. Pacing yourself during your workout with adequate breaks between sets may help.
Resources:
American Council on Exercise “What causes muscle soreness and how is it best relieved?” 9/4/09
Harvard Health Publications “Foods that fight inflammation” 8/13/17
Sports Illustrated “Debunking the myths about lactic acid, fatigue and recovery” 7/21/16
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:
The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:
Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.
Sources:
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
I’m 5′ 8.5″ and 160 lbs., and want to lose 10 lbs. over the next 3 weeks. How many calories do I need to burn per day to accomplish that, assuming I spend 6-8 hrs. per week at gym with moderate walk and weights?
– Robin B.
You will need to amp up your calorie burn to reach a large enough deficit to effectively lose 10 pounds in 3 weeks, even if you were to follow a bare minimum 1200 calorie plan! Below that amount, low calorie diets may only change the scale, not your physique, and rarely provide adequate nutrients. Medically supervised very low calorie diets (800 cals/day) are effective for those significantly overweight, which you are not.
Rapid weight loss from a short-term intervention usually means water loss (not fat) plus regain later. Why not identify areas of your current diet that need tightening and find ways to move more during the day outside the gym? You can read our biggest weight loss tips by clicking here.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.
Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.
Paige C.
Paige C. is working on toning up and shoulders! A goal can only be hit if you refuse to never give up!
Alicia H.
Alicia H. wants to keep active during her pregnancy! Way to go! Congratulations on your soon-to-be new addition.
Lucia F.
Lucia F. is maintaining her goal of keeping in shape – keep up the hard work! It pays off.
Ernst C.
Ernst C. wants to be a lean 260 lbs.! Nothing like hard work and determination to keep you focused on your goal, Erst – great job!
*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.
**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
Roast turkey that’s seasoned, moist and delicious. Roast turkey that’s seasoned, moist and delicious. Yes, I just repeated myself. What could be better than enjoying your Thanksgiving Day bird twice? By saving some for later, you’re less likely to over-consume (about ¼ pound of turkey meat is a serving) and you’ll have a healthy protein as the main ingredient for another time.
As you look forward to your holiday meal, think ahead to the whole weekend. Save some turkey for second suppers that are anything but dull leftovers. Here are six (3 hot, 3 cold) healthy entrée ideas that consist of six ingredients or fewer:
Enchiladas – shredded turkey with fajita vegetables, rolled in tortillas and topped with salsa and sprinkle of cheese, then baked.
Primavera – turkey strips with broccoli, peas, cherry tomatoes, boiled pasta, and parmesan (bell pepper/spinach/mushrooms or yellow squash/asparagus/sun-dried tomatoes also work).
Classic soup – cubed turkey with sautéed vegetables* (set aside some when making stuffing), broth, and either cooked brown rice or white beans.
*make your own mirepoix by dicing celery, onion, and carrot in a food processor then sautéing until onion is translucent and veggies are tender
Simple wrap – thin sliced turkey with lettuce, tomato, and avocado or guacamole in a flavored tortilla.
Traditional sandwich – sliced turkey with cranberry dressing, arugula, and Havarti on whole wheat bread.
Folded sandwich – turkey strips with roasted red pepper, cucumber, spinach and pesto on flatbread.
Don’t forget about those tasty side dishes! Whether starch or vegetable (or both), here are some ways to re-purpose the extras and create new nutritious meals for the days ahead:
Breakfast bake – mix mashed sweet potato with cinnamon, ginger and vanilla, then top with oats and pecans or pumpkin seeds before reheating.
Salad niçoise – add leftover green beans (cooked and chilled) to baby red potatoes, tuna, olives, and hard cooked egg on a bed of greens.
Stuffed mushrooms appetizer – add bacon bits or parmesan cheese and crushed garlic to leftover stuffing, then bake in mushroom caps.
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Since resistance exercise is largely an anaerobic activity, you will burn mostly carbohydrates for energy during your training bout.
Vegetarians, omnivores and paleo-lovers alike can all protect their hearts by including suitable heart healthy foods from the following list more often.
Puesto’s Executive Chef, Katy Smith, shares her recipe for Grilled Fish Tacos with Melon Salsa. Make this light and flavorful recipe at home tonight!