Dr. Alex Jimenez, El Paso's Chiropractor
I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

Balancing the Body: Post-Workout Nutrition


Any fitness enthusiast will tell you that what you eat and drink before, during and after a workout plays a key role in how your body performs, recovers and prepares for the next bout of exercise. And whether you’re hitting it hard in the gym, making an effort to add miles to your weekly run, or taking your bike on a long-distance tour, paying attention to when you feed and hydrate your body can be just as important as the workout itself.
 

The Importance of Post-Workout Nutrition

 
Post-workout nutrition has three specific purposes: replenish glycogen, decrease protein breakdown and increase protein synthesis. If done correctly, a good post-workout nutrition protocol can help improve recovery, lead to less muscle soreness, increase the body’s ability to build muscle and improve immune function.

If you’ve been around the fitness industry for any length to time, you’re bound to have heard people talking about the “window of opportunity.” What they are referring to is a “window” of time, when your muscles are primed and ready to accept nutrients that stimulate muscle repair, muscle growth, and muscle strength. Sounds serious, right? Well, it really does matter, especially if you want to recover and be ready for your next bout of exercise.

According to Cynthia Sass, RD, CSSD, sports nutritionist and author of Slim Down Now: Shed Pounds and Inches With Pulses-The New Superfood, “Exercise puts stress on your muscles, joints, and bones, and your body uses up nutrients during workouts; so post-workout foods help to put back what you’ve lost, and provide the raw materials needed for repair and healing,” she says. “In fact, it’s the recovery from exercise that really allows you to see results in terms of building strength, endurance, and lean muscle tissue,” adds Sass.

Not recovering properly can leave you weaker as you go into your next workout and up your risk of injury. The minute you end your workout, this window opens. And while the research is varied, some experts say it’s the first 30 minutes that are the most critical, while others claim this window can last up to two hours post-workout. It is during this time that feeding your body the proper nutrients, will help it recover and grow.
 

What is Post-Workout Nutrition?

 
Experts recommend that as soon as possible post workout, get carbs and protein into your body. “Ideally, you want to have a recovery meal, snack, or beverage within one hour of the end of the workout,” says Sass. “That’s when your body is primed to use the raw materials from food for repair and healing,” she adds.

Focus on quality carbohydrates to refuel your glycogen stores in preparation for your next workout while taking in protein to help repair and rebuild your muscles. As far as what to eat based on the activity performed, Sass says that different nutrients are not needed for different workouts, rather, different amounts (depending on the length and intensity of the workout) is what matters. “Longer, more intense workouts put more wear and tear on the body, so it makes sense that larger portions are needed to support recovery compared to shorter, less intense training,” she explains.

Sass also says how much you eat after a workout depends on a lot of factors such as: gender, age, height, the length, and intensity of the workout. “But in general, it’s important for more intense workouts to include vegetables, lean protein, good fat, healthy carbs, and natural seasonings, like fresh or dried herbs and spices,” she explains.

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And while the options for post-workout meals is endless, Sass has a few favorites she recommends to clients. For people who need a “meal on the go,” a smoothie made with kale, pea protein powder, avocado, fruit, and fresh ginger root, is a great option. And if you’re in the mood for something warm, Sass loves making a stir-fry made with a variety of veggies, organic chicken, sliced almonds, citrus fruit, black rice, ginger, garlic, and chili pepper. But if cold and crisp is what you’re craving, you might want to try a garden salad topped with salmon, avocado, extra virgin olive-oil based vinaigrette made with balsamic and herbs, and white beans, lentils, or chickpeas.

The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900
 

Additional Topics: Chiropractic and Athletic Performance

 
Chiropractic care is a popular, alternative treatment option which focuses on the diagnosis, treatment and prevention of injuries and/or conditions associated to the musculoskeletal and nervous system, primarily the spine. Many athletes, and civilians alike, seek chiropractic care to restore their natural health and wellness, however, chiropractic has been demonstrated to benefit athletes by increasing their athletic performance.

 

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TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7®️ Fitness Center

 

 

Dr. Alexander Jimenez ♛
Chiropractor💡 Author • Researcher • Injury & Trauma Clinician • Wellness Educator • 915-850-0900 📞
We Welcome You 👊🏻.
Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Techniques, Balanced Diet Plans, Agility Training programs, Cross-Fit techniques, the PUSH-Rx Rehabilitation System and a highly specialized program for our Veterans.

We’ve been blessed to use our methods with thousand of El Pasoans over the last 27 years. This has allowed us to improve health and restore true fitness through researched non-surgical methods and wellness programs. These programs are natural and use the body’s own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and informed on how to maintain this way of life.

As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high performance exercises and advanced agility options. We are very proud to have teamed up with the cities premier therapist and trainers in order to provide high level competitive athletes the option to push themselves to their highest abilities within our facility.

Come learn how to improve your health for yourself and your loved ones.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Its all about: LIVING, LOVING & MATTERING! 🍎

God Bless

2 CONVENIENT LOCATIONS:

CENTRAL ELPASO:
6440 Gateway East, Suite B

EAST SIDE ELPASO:
11860 Vista Del Sol, Suite 128

PHONE: 915-850-0900 ✔️


 
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