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Q: Looking to recovery well post workout?  Do zero calorie drinks measure up?  Find out what I had to say in the latest issue of the Running Room Magazine.    Post workout Athletes want to focus on the 3Rs. Rehydrate, Refuel, Repair. 

The simple answer is no. Let me expand. Post workout athletes want to focus on the 3Rs: Rehydrate, Repair and Refuel.

Low calories and zero calorie soft drinks are not part of a healthy diet. These beverages contain artificial sweeteners, artificial colours and sometimes other chemicals that can cause harm to the body, and definitely do not promote recovery. Recent research, out of France, published in the American Journal of Clinical Nutrition online, is suggesting that consumption zero calorie soft drinks may increase your risk for type 2 diabetes.

Post workout you want to put the best quality ingredients in your body to support the repair, replenishment and regeneration of body tissues. Zero calories mean zero fuel and this won’t help with recovery, but rather only add to the stress on the body. If you want the ultimate zero calorie beverage opt for water only.

Rehydrate: Water is your best bet for rehydration. As a rule of thumb, for every kilogram of body weight lost during a training session you want to consume approximately 1 litre of water. It’s equally as important, however, to start your workout in a hydrated state and consume adequate amounts of fluid during exercise. This will help with the recovery phase, as well as aid in performance. If plain water is a little boring for you try adding some lemon or lime juice, or coconut water. After longer, or more intense, sessions also consider the addition of protein and carbohydrates to aid in the recovery process.

 

Repair: Add a little protein. You need the amino acids to repair and build the muscle tissue post run. No need to go overboard, a little goes a long way; approximately 10 grams will do. Ideal sources include: eggs, chicken breast, fish, lentils, whey protein isolate, vegetarian protein powders such as hemp or blends of brown rice and pea proteins.

 

Refuel: Don’t forget the carbohydrates, especially after your long or intense workouts. Carbohydrates are necessary for the absorption of protein as well as for the replenishment of glycogen (energy) stores. Ideal sources immediately after exercise are easy to digest options such as fruit (bananas or berries), dates, or finishing your sports product (i.e gel or sports drink) to get the recovery phase started. A more substantial carbohydrate source is still needed within 60 minutes of finishing your workout. On average you are looking for about 1g of carbohydrate per kilogram of body weight to optimize recovery.

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#tacotuesday #fishtacos #whatsfordinner fish tacos with baked haddock, leeks, carrots, red pepper, celery, paprika, chilli pepper, garlic, salt and pepper and a little salsa. Topped with cilantro, lime mango and smashed avocado. De-Lish! #healtoronto

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Check out this recipe for National Banana Bread Day. Oats, zucchini, walnuts and hemp help elevate this sweet treat to meal status!Toronto Triathlon Festival#healtoronto#eatyourveggiesIt’s #NationalBananaBreadDay and we’re celebrating with a modern twist on an old fave.Here’s TTF friend Tara Postnikoff’s (Healthy Eating Active Living) go-to recipe for a quick breakfast or pre-workout snack.Tara P loves this Banana Zucchini Oatmeal Bread because it’s gluten free, it incorporates a vegetable, has very little sugar, and is dense and hearty due to the walnuts and hemp seeds.Here’s the recipe. Enjoy! Ingredients:2 cups Quick Oats2 cups Oat Milk (unsweetened) or other non-dairy milk or water.25 cup Melted coconut oil.25 cup Pure maple syrup4 Large eggs.33 cup Coconut Flour1 cup Zucchini, grated Or Carrot, grated1 Banana, mashed2 tsp Baking powder1 tsp Baking soda1 tsp Sea Salt1 tsp Cinnamont tsp Turmeric.5 tsp Nutmeg.5 tsp Ground ginger.75 cup Crushed walnuts or other nuts2 tbsp Hemp seeds.5 cup Dark Chocolate Chips (Optional).25 cup Unsweetened Coconut Flakes (Optional)Instructions:– Pre-heat oven to 350F– Mix 2 cups oats and 2 cups non-dairy milk together and let sit for at least an hour.– In a separate bowl combine melted but not hot coconut oil, maple syrup and 4 eggs. Mash in ripe banana. Combine this bowl with the oat/milk mixture.– In another bowl combine all the dry ingredients, and add to liquid ingredients and mix well.– Add grated zucchini or carrot and remainder of optional items (dark chocolate chips, nuts).– Pour into 8 X 8 or similar shape greased baking dish and bake for 45-50 mins until cooked through. Allow to cool on baking rack before eating.

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