Revolution Coaching
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She brings over 30 years of experience working with athletes ranging from professional to recreational. She has won multiple Masters CA State and National titles in all cycling disciplines and has completed RAAM on two occasions as part of a record setting four woman team. Revolution Coaching offers comprehensive and personalized training programs including goal setting and implementation, fitness
05/25/2023
Fuel Up! Revolution Coaching likes Fluid Recovery products!
I've talked about the importance of fueling before your workouts; now let's talk post-workout fueling. Getting enough to eat in the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there's little surprise that women are different from men. Here are a few things to keep in mind if you're trying to maximize your recovery:
Women's metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise (https://journals.physiology.org/doi/full/10.1152/jappl.1998.85.5.1823).
We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise - especially if you're doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.
If you delay calorie intake, you stay in a breakdown state. In short, your body won't start repairing until you take in some food. (https://onlinelibrary.wiley.com/doi/10.1111/sms.13030; https://cdnsciencepub.com/doi/10.1139/apnm-2022-0161)
Even if you eat enough in the rest of your day to meet what your body needs (but delay post-exercise refueling), your body will still perceive it as not eating enough.
I've heard from many women who have admitted to skipping their post-workout snack in order to cut their daily calorie intake, but remember: losing weight does not simply mean calories in < calories out! Cutting food in and around training will only hurt your ability to make adaptations and gains. If you're planning to make diet adjustments, consider implementing them outside of your workout fueling - your body will thank you!
Fuel for what you're doing, and fuel for the recovery that your body needs afterwards.
#WomenAreNotSmallMen #FuelforWomen
11/07/2022
Cheers to these amazing athletes completing the 12/24 Hour World TT Championships in Borrego Springs.
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