STACK ATL Meal Prep

After a great workout nothing makes your body feel better than a healthy cooked meal. If you’re tired or just don’t have the time to cook look no further we got your back. Contact us today for your meal prep needs.

 

Drink Your Water! It Really is Good for You

By now, everyone has heard that they need to drink water throughout the day to keep their bodies healthy. Reports indicate that you should be drinking anywhere from 8 glasses a day to half your weight in ounces. Water plays a large part in your body’s systems: hydration, cooling, flushing out toxins. Water helps your brain function and your digestive system work. Are you getting enough at the right time?

Muscles Need Water, Too!

Whether you are working out, doing physical therapy or having a massage, your muscles also need water. Lactic acid or lactate is made when you don’t have enough oxygen to convert blood glucose into energy. So when you take your morning run and your high intensity sprint makes you pant and your muscles burn? The burn is the lactic acid building up. Your body typically creates it quicker than it can be used, and you need to get hydrated to flush it out. Otherwise, the muscle burn will turn to nausea or stomach pain. The feelings are temporary, but if you continually get them, you may need medical help.

Lactic Acidosis is Preventable.

To start with, keep yourself hydrated. While some may dismiss the 8-8oz glasses of water recommendation, it can be a good starting goal to keep mind and body hydrated. When you plan to work out, drink about 12-20 ounces 15-20 minutes before. Afterwards, drink another bottle or a cup of chocolate milk to provide the nutrition and energy your body needs to recover. Looking for help in reaching your health or fitness goals? STACK Sports Performance and Therapy in Atlanta can help you get there.

Posted on behalf of STACK Sports Training & Therapy

5 Best Post-Workout Snacks

Just after an intense workout, you may not feel hungry. But your body needs some fuel to recover. Try to have a snack or small meal within 30 minutes of completing your workout.

You’ll want to consume protein and complex carbs which help in muscle recovery. Complex carbohydrates (like whole grain bread and other whole grain foods) are important since they’re the primary source of fuel for your entire body. If your body doesn’t get carbs, it may start breaking down muscle tissue, instead.

With this in mind, here are some great post-workout snacks to get you the fuel your body needs:

Almonds – These are a simple, portable snack which have everything you need post-workout: carbs, protein and fiber. Almonds are also reputed to help keep blood sugar under control as well as help you feel full.

Banana and Peanut Butter – try it on whole wheat toast or in a smoothie with some protein powder. This is great for an after-workout snack because it works fast to replenish your energy.

Greek Yogurt – with its high protein and carbs (as well as less sugar than regular yogurt), this is a perfect post-workout snack.

Popcorn – yes, popcorn! (Low-fat or fat-free, of course.) Plain popcorn is a great source of whole grains and fiber, which will help rebuild your body’s glycogen storage after you exercise. You might want to add some whey protein powder to get the extra protein you need as well.

Chocolate Milk – its carbs and protein help muscle recovery. It also has water, calcium, sodium and sugar – all things your body needs to recover.

Learn more about an intensely healthy and focused lifestyle by visiting STACK Sports Performance & Therapy in Atlanta.

Posted on behalf of STACK Sports Training & Therapy

A Beginner’s Guide to Protein

“Hey, Coach, why should I eat protein?”

Athletes of all ages ask us this question all the time at Velocity. Simply put, protein is what is going to make you stronger. A body that is getting sufficient amounts of protein is able to effectively grow and repair lean muscle mass. Without enough protein, your muscles will struggle to repair themselves after your workouts.

“That sounds great! I definitely want to get stronger and recover fast, so what foods should I eat to get my protein?”

Animal sources like chicken, fish, and beef are great options.  Animal proteins contain all nine essential amino acids, which are the actual components responsible for the growth and repair of your body’s muscles, bones, and tissues. Remember, milk and eggs come from animals, so they are also excellent options for a protein-rich diet. Try your best to choose animal protein options that are lower in fat, such as skinless chicken rather than fried chicken.

If animal proteins aren’t your thing (I’m looking at you, vegetarians and vegans), consider pairs of foods such as beans with rice, or nut butters with wheat bread. The beans or nut butters have proteins, but only when paired with the rice and bread, respectively, do they contain all nine essential amino acids.

“OK, that’s very helpful. But what if I’m a really picky eater? Are there any other ways to be sure that I’m getting enough protein?”

Many athletes include protein supplements in their daily diet. High quality whey proteins are the best option for athletes – particularly people without food allergies. Whey is a protein extracted during milk production, it belongs in the “animal proteins” category that we previously discussed. Check the labels and look for things like BCAA’s (branched-chain amino acids) and glutamine. If you’re lactose-intolerant, try to choose a hydrolyzed whey protein.  These have already been broken down into their simplest forms, so they won’t cause digestive issues, and they will also be absorbed into your body more quickly. Vegetarians and vegans should look for plant-based protein supplements containing hemp and pea proteins. These contain ample amounts of all nine essential amino acids.

“Thanks, Coach!  One last question before I head to the store to get my protein: How much should I be taking each day?”

Every athlete is different, but a simple beginner’s rule to follow is to get 25-30 grams of protein five times per day. More specifically, someone who wants 150 pounds of lean muscle mass (such as a very fit and lean 170-pound athlete) should be eating approximately 150 grams of protein each day. It can sometimes be difficult to get this much protein into your daily diet, so using both foods and supplements throughout the day is recommended. Also, always try to get 25-30 grams of protein shortly after every workout because this is when your body is most receptive to the benefits that proteins provide.