I recently was reading one of my husband's magazines and found one article that I absolutely had to share with some really helpful tidbits! It's not just for runners, but for any athlete or person that wants to do their best in a workout routine.
SPINACH BOOSTS STRENTGH
Spinach contains nitrates, compounds that previous research shows can improve running performance by delivering more oxygen and nutrients to muscles. In a new study using spinach juice, the participants performed better on a series of strength tests and reported less fatigue.
Eat spinach, or drink the juice, regularly. If the juice's potent flavor is too strong, try blending it into a smoothie. 2 packed cups a day is a healthy serving, and very filling too!
TART CHERRIES IMPROVE SLEEP
Tart cherry juice is rich in melatonin, a phytonutrient that can improve sleep (and you need good quality sleep to keep your immune system strong and speed up your recovery after a run or workout). A study shows that drinking the juice will aid in falling asleep faster, sleep longer, and feeling more rested.
Add tart cherry juice (drink 1 ounce twice a day) to sparkling water, stir the dried fruit into oatmeal, salad or rice pilaf, or toss it in your trail mix.
RAISINS PACK ENERGY
Participants in a study who ran 80 minutes and then completed a 5K trial while consuming water, or water and carb based chews, or water and raisins. Runners who had raisins ran equally well as those who had energy chews - and both groups ran faster than those who only drank water.
During long runs, have 1/4 cup of raisins, which supplies 33 grams of carbs, with water every hour you run.
CAFFEINE PILLS WORK
Cyclists who were given Red Bull or caffeine pills before an hour ride both rode faster than a no caffeine group in a study. But the Red Bull group did not perform better than the caffeine pill group. This suggests that caffeine improves athletic performance; other supposedly energizing compounds (like taurine, guarna, and vitamin B12) in energy drinks do not have an effect.
To boost endurance and speed, take 100 to 200 milligrams of caffeine 30 to 45 min before a run.
200mg of Caffeine= 1 eight ounce cup of Starbucks Coffee, 2 Clif Shot Double Espresso Turbo Energy Gels, 2.5 8.3-ounce cans of Red Bull, 4 eight ounce cups of black tea
YEAST WARDS OFF COLDS
Hard exercise lowers your immunity, but beta glucan (a carb in bakers yeast) may help. Runners who took a beta glucan supplement for four weeks were sick fewer days post-race than a placebo group. Researchers think it stimulates immune cells in mucous layers, creating a barrier against bugs.
If you get sick during hard training, take a daily 250-milligram baker's yeast beta glucan supplement. Eating oats and mushrooms (two sources of less potent beta glucan) may also help.
Source: Runner's World Magazine, October 2012 Issue, Page 36
Summary: These tips would be good for ANYONE who works out regulary or just needs to live a little healthier. Share with friends or family who run, cycle, gym, or do workout DVDs! Many of us workout 6 days a week an hour a day or more, and taking one day off can affect our schedules and progress. It's worth a try!
Here at Beachbody, we offer an awesome energy supplement called Energy and Endurance, that I highly suggest and use on days I need a boost or will have a long hard workout. It's a healthier and safer alternative to Red Bull and good for people that don't drink coffee, or can't swallow pills. I mix one scoop of the powder in 4 ounces of water and drink 15 to 30 min before exercise and it's only 20 calories and if you would like to give it a try, please click on the ad below. If you would like to try a sample first, please comment under this post or send me a message at 603fitness@hotmail.com.
