Page 43

Victoria Taylor Registered Dietitian WHAT SHOULD I EAT AFTER A LATE NIGHT WORKOUT? Fast digesting carbohydrates and protein isolates are vital after a workout. Slow digesting proteins would be ideal just before bedtime. Cottage cheese is a great example of late night snack because it contains slow digesting proteins called casein. Products with casein are perfect right before your fast during sleep. A whey protein shake may be a great pairing with your cottage cheese as a late night post-workout snack. Avoid eating simple carbohydrates such as grapes, fruit juices or sugary foods. Remember, it’s all about what will help your muscles recover and grow during sleep.

Allison Cost Physical Rehabilitation Specialist WHICH EXERCISES HELP IN BUILDING UPPER BODY STRENGTH FOR SWIMMING? Pushing and pulling movements should be the cornerstone of your upper-body training. Pushing exercises such as push-ups, bench press, and cable crossover fly are highly recommended. Also, adding in the pulldown and a seated low cable row would target the muscle groups needed for swimming.

Stacey Quick Personal Trainer

David Sautter Personal Trainer

HOW SOON AFTER A STRENGTH TRAINING WORKOUT SHOULD I EAT?

WHAT IS THE BEST WAY TO CONTROL MY BREATHING WHEN DOING CARDIO?

It is debatable but it is believed that the “window of opportunity” is 3060 minutes after your workout. As a rule of thumb, try and have your post-workout meal directly after your workout. If that’s too soon, that’s okay. Just try to have your meal before that 60-minute window has closed. As for a balanced post workout meal, a whey protein shake with fruit would be a great choice for its convenience and the speed of which the nutrients can be absorbed by the body.

During cardiovascular exercise, you should make a conscious effort to breathe deeply through your diaphragm (nose) with a smooth purposeful rhythm. Try to breathe as naturally as possible just as long as you are not taking in short shallow breaths. This is not suggested and can cause more harm than good. If you come to a point in your exercise where you are losing control of your breathing patterns then you can reset your rhythm by taking deep breaths. Try this method by inhaling through your nose deeply and exhaling out your mouth for a few cycles. These should be elongated breaths. Gradually, you should start feeling a bit more control of your breathing as you start to breathe more normally.

May 2018 | 39

Profile for The Fitness and Lifestyle Magazine

Fitness and Lifestyle Magazine - May 2018 Issue  

In celebration of Ramadan, this issue of F&L covers different lifestyle aspects from nutrition to workout to personal development tricks to...

Fitness and Lifestyle Magazine - May 2018 Issue  

In celebration of Ramadan, this issue of F&L covers different lifestyle aspects from nutrition to workout to personal development tricks to...

Advertisement