Faster Recovery

Repair and Build Muscles With Faster Recovery TRY "PHYSIQUE"

In the last decade, significant research has been published relative to protein supplementation, recovery from exercise, and muscle development. Shaklee’s clinical research demonstrated that a protein-carbohydrate complex consumed immediately after exercise enhanced recovery from exercise when compared to consuming carbohydrate alone. More recent work has shown significantly greater gains in muscle mass and strength when protein is ingested immediately following resistance exercise.

It's important to supplement after a hard ride to rid your body of the free radicals from training. It's also important to address your immune system to replenish those nutrients that have been depleted or exhausted. Far too many athletes don't recover properly and continue to have poor training days and or performances, and even worse, get sick. Many of you have heard me talk about that "window of opportunity" that exists immediately post workout-the 30 minute window is the time when the athlete needs to take advantage of re-fueling muscles. If you take advantage of this window your body will adapt to the training by storing more and more glycogen...your premium fuel in the muscles.

The most important ingredients to include in recovery nutrition are protein and carbohydrates. The best ratio is a 3-1 or 4-1 of carb to protein. I recommend a recovery drink immediately post exercise; one that includes this ratio along with chromium as an ingredient. With Chromium, glycogen synthesis can be improved by as much as 300% vs. no supplementation at all. That's huge!

PHYSIQUE RECOVERY DRINK

Great Exercise for Cycling Power!

Good Morning Cyclists,

Check out this link below for proper instruction of a strong Kettle Bell Exercise that will help you develop your core flexibility and strength, as well as leg and hip strength and power. Begin with a lighter weight and as you get stronger you can increase that dumbbell or kettle bell weight!

Build your body into a more balanced cyclist by doing core and functional fitness exercises in the off season! You'll be amazed at the difference in your cycling performance, and body mechanics on the bike come spring!

Happy Training!
Coach Shelley

Powerful Kettle Bell Exercise for Cyclists