After exercise, it starts. The body begins the process of recovery, adapting and preparing for the next challenge. There are two basic types of recovery. The first is the restoration of fuel supplies – the carbohydrates and fats that supply energy to the working muscle. The second is adaptation, in which the structure and metabolic processes of the muscles are rebuilt and reinforced to be stronger and more efficient.

Different types of exercise will stimulate different types of adaptation. After a bout of endurance exercise, there is an increase in enzymes and structures for fat metabolism and better fatigue resistance. After resistance training, there is an increase in strength and size of muscle fibers. Sprint training stimulates both. Enzymes and muscle fibers are made of protein. Adaptation depends on an increase in protein synthesis – the making of new proteins. How much protein synthesis occurs after exercise depends on the balance between the breakdown and the building of proteins. While hormones such as testosterone and growth hormone are released to support and enhance this process, this balance ultimately depends on nutrition.

To maximize athletic performance, the goal is to create an environment in your body between exercise sessions that minimizes the breakdown of protein and maximizes protein synthesis. This principle is also true for seniors embarking on a strength-training program. Protein breakdown is the predominant process under stressful conditions like exercise – stress and fasting activates the release of cortisol, a catabolic hormone released to combat inflammation and break down proteins to amino acids that can be used for energy. When cortisol is allowed to remain elevated after exercise, protein breakdown continues. A common mistake among athletes is to refrain from eating after exercise either because they think that fat burning will continue at a higher rate or because their appetite is depressed. It is better to eat and drink immediately after exercise, especially after prolonged or high-intensity workouts. Sport drinks or foods that deliver high glycemic carbohydrates will stimulate an insulin response from the pancreas. Insulin counteracts cortisol and minimizes protein breakdown.

The combination of insulin and carbohydrate also increases glycogen storage in the muscle, which improves intensity and quality of subsequent training sessions. Consistent, high-quality training is how you get better. In spite of the natural increase in testosterone and growth hormone after exercise, protein synthesis remains low. All the essential amino acids must be present in the muscle in order for proteins to be made. After exercise, however, the limited availability of amino acids and energy will limit protein synthesis. A recent study found that addition of just 10 grams of protein to the post-exercise carbohydrate resulted in a net increase of protein uptake. Take in about 20 grams of protein for an optimal response. You can easily accomplish this with a scoop of whey powder added to your post-exercise sports drink or smoothie. Unfortunately, beer is not a good source of carbohydrate. Alcohol taken after exercise depresses testosterone secretion in men. The amino acid glutamine also mitigates the catabolic effects of cortisol. In addition, glutamine is a potent stimulator of protein synthesis by increasing the pool of amino acids and encouraging hydration of the muscle cells. High glutamine concentrations exert an osmotic effect, pulling water into the cell. Hydration is a powerful anabolic signal. Glutamine also stimulates testosterone and growth hormone secretion. Addition of 2 to 4 grams of glutamine to the post-exercise carbohydrate and protein cocktail will enhance recovery and lead to better training sessions.

Attention to nutrition must continue well past the immediate post-exercise period. Four hours after a bout of strength training, protein synthesis will be increased by 50 percent. After 24 hours, it is elevated by 109%. It doesn’t return to baseline until 36 to 48 hours later. Under-nutrition will limit this process. If the amino acids, vitamin, minerals and other building blocks aren’t there when they’re needed, the building stops. The result is sub-par adaptation to training. Pay attention to your nutrition and hydration. Eat regularly spaced, balanced meals that deliver both high-quality protein and carbohydrate and are packed with vitamins and minerals. Maintain hydration by drinking at least 2 quarts of fluid per day.

How much daily protein a person needs depends on their training program. A weightlifter or body builder or an athlete that is still growing may need as much as 1 gram of protein per pound of body weight. A runner, bicyclist, swimmer or soccer player would do well with 0.75 grams per pound. If the athlete is overweight, calculate protein needs based on goal body weight. Most of the protein should be supplied by high-quality, whole food sources such as milk, beef, fish, chicken, tofu or beans. Whole foods also supply essential nutrients necessary for basic health, sports performance and optimal utilization of protein.

When you leave the gym or playing field, get off your bike, out of the pool or off your feet, you’re not done. The nutrition that happens between training sessions will determine how well you do.

Come out & join us for some great food and time with friends at Flying Star Rio Grande.

10% of the evening’s sales will be donated to Get Out! to help raise funds for their efforts.

More info on Facebook

Thanks Clif Bar!

$10 per ticket for a chance to a number of prizes including Stans’ sealant, Clif Bar products, Genuine Innovations floor pump, Ergon backpack, Rudy Project helmet & yes, a bike!

Get Out! presents the inaugural combined New Mexico/Stan’s NoTubes Four Corners Cyclocross Series Race in Cuba, NM on Sunday, Oct 23.

This is the first race in the local Durango CX series as well as the 5th installment in the 2011-2012 New Mexico CX Series.

Come out for a great day of cyclocross races, prizes, and camaraderie. What better way to spend a sunny fall day? Check the Flyer for all the dl.

When: September 17 & 18
Where: Enchanted Forest XC Ski Area, Red River, NM
Events: Off-Road Duathlon & Cyclocross Clinic and Races

All ages & abilities welcome • Fun courses • Benefit for the Los Alamos Trails Recovery Projects and Get Out! New Mexico.

Directions

Registration

For more information, contact Nina Baum @ ninabaum@gmail.com

Arriving in Sun Valley, ID I felt excited that we were finally here. This was my big race of the season, the race I wanted to do best at. I chose this race because a win would guarantee a spot on the US Worlds team. Rumors circulated around the Get Out! and NoTubes house that the course was terrible. I didn’t want to start the weekend on such a bad attitude so I blocked it out and waited to form my own opinions.

The course consisted of a brutal 10min climb directly up the ski resort on a dirt road. Then we turned onto switchback , single track that lead back to the base. There was 2 rock gardens, one was on a steep section right before the base and the other was flat. Coach Kricket was super helpful in keeping my thoughts and attitude in the right place…positive! We were lucky enough to have Get Out! parents there to cook for us so we ate a delicious pasta dinner. After dinner Kricket and I had all the Get Out! girls in our room for Race Day prizes. We get silly but fun gifts on race day…because “race day is a special day”-Kricket.

Once again, Taylor Swift helped me stay calm and focused during my warm-up. A nice surprise awaited me on the start line, I had first call up. Sadly the U23 Womens field only had eight girls competing. That being said, the race was no easier than one with fifty girls. Nerves shot through my body once we were all lined up and I though “well, this is it, I have done everything in my power to be prepared”. And the whistle blew.

We did four laps on the course. The first climb was brutal. There was five girls neck and neck racing, well crawling, up the steep climb. I wanted to be first to the single track because there was no passing once we hit the single track. Jill made it first, Erica and I were both there and I made a huge effort and sprinted around her to be second. Seeing stars I tried to recover on the descent. The race didn’t change much after that first lap. Jill took the national title and guaranteed herself a spot on the Worlds Team, I was second, Sarah Sturm third, Lauren Catlin forth and Erica Zaveta fifth. Although I didn’t reach my goal of winning I am still very happy with my race. It was honestly my best effort and an improvement over last years third place.

The short track was on Sunday and they did not separate the U23 riders out (since there would only have been Erica and I). It was a world of pain racing with the Pro Women, especially after such a great effort in the XC. My goal for this race was to be the first U23 rider which I happily achieved. Placing as high as possible was key at Nationals to be chosen for the second spot on the Worlds Team. All in all it was a great weekend of racing! I couldn’t ask for any better support, without it I would not be where I am.