Fuel Your Body-Post Workout Recovery Nutrition

You just swam 100 laps, pressed your barbell in a Les Mills class over your head. Spin your bike, Run 10K, or hopped around with Tony Horton in P90X, or bench-pressed a ton of weight like the incredible Hulk. Whatever you did to get your heart rate going and sweat pouring down your forehead, you need to have the proper nutrition to help you recover from your strenuous workout.


So if you notice that after a running race especially a marathon, you will see tables covered with cups of water. Well, it’s important to rehydrate to replace any fluids lost through urination and mostly the flop sweat. However don’t wait until the end of the workout to drink your water, you should also continue to hydrate during your workout also.

Now that you are not thirsty, you will need to replenish your muscle glycogen stores by drinking or eating carbohydrates. Glycogen is what fuels muscles to move. That is why Gatorade and PowerAde sponsor so many sporting events. I recall Gatorade being given out at the end of the New York City Marathon and PowerAde over at the Disney Marathon.

At the same time your muscles need to start repairing itself, so protein is needed to start the rebuilding process. Kara Goucher, Third Place Finisher of the 2009 ING New York City Marathon, said that her body would feel beat up after a training session. After her coach, Alberto Salazar suggested to include a protein drink did she start to recover faster

By adding protein to carbs, insulin facilitates the glucose uptake in the muscle and the conversion into glycogen, which helps absorb the protein to make repairs. In a study done by Dr. John Ivy at University of Texas, the 4:1 Carb to Protein Ratio should be taken within 15 minutes of finishing the workout for maximum performance and growth for the muscles.

The risk to your body by not rehydrating, getting enough carbs and protein is that you will be dehydrated, tired, have a weaker immune system, and damage to the muscles. Which in turn will make it much harder to recover and be ready for your next workout.

Some examples of the 4:1 Carb to Protein Ratio are
· Chocolate Milk, which will help rehydrate, has simple carbs and the right amount of protein, however does not include complex carbs, the protein most likely no be a high protein efficiency ratio, does not have the other vitamins for the body, and creatine
· Bagel and Peanut butter, is a complex carb and protein combo, but it’s hard to gauge the ratio, in addition, peanut butter can be tough to digest.
· P90X Results and Recover Formula really prepares you for your next workout by including simple and complex carbohydrates, high protein efficiency ratio, antioxidant Vitamins C and E and a small amount of creatine to boost performance.

Keep a journal of what you fuel your body with post workout, and how you felt the next day, so that you find the right combination to perform to the best of your ability. Contact a nutritionist should you need more assistance in fine-tuning your nutrition.

Now go enjoy your workout and take your post workout nutrition so you can workout the next day!



Sources


Dr. John Ivy, Research at Univesity of Texas, 2004


Amy Reinink, Running Times Magazine, 2009

P90X-Day 30-Plyometrics

This morning Irene and I weighed ourselves and took our 30 Day pictures which we posted at www.teambeachbody.com/coachnoahlam   We both dropped 5 lbs each, making me 190.  The lowest in 20 years, and in the best shape of my life.  I am looking forward to the next 60 days and continue to see more changes, where my goal is 170 and be able to run an 8 minute mile for a 10k.  Then off to the road to speed things up some more.

I am so proud of Irene for doing awesome job with the program.  It's so great having her as my partner in this game.

I started this process to qualify for the Boston Marathon.  Today, the Boston Athletic Association lowered the qualifying time for my age group to 3 hours and 20 minutes from 3 hours and 15 mins.  That made me focus more and amped up my workout!

Visit http://www.baa.org/Races/Boston-Marathon/Participant-Information/Qualifying.aspx to see how fast you need to run and earn a medal in this legendary foot race

Also, thanks to Scott and Gail Janicola for being who they are so I can reach my goals!


.

P90X-Does it Work-Day 30 Review of Phase 1

Late last year, after finishing the 35th Running of the Marine Corp Marathon in Washington DC, I was getting ready for work and flipping through the channels on my old 27” CRT Screen and I stopped clicking to watch a few minutes of the Beachbody’s P90X Infomercial.

I must have seen this commercial hundreds of times. Each time I was amazed at the results I saw on the television, and wishing I could have six pack abs also. Mind you, I am a 41 year old and my days of being in that kind of shape were over. Then like a ton of bricks bonked me on the head, I remembered my friend, Scott, who raved about P90X and completed it several times. He was in awesome shape because of it, and he’s about 7 years older. This time I decided that I was going to transform my body to the best it ever has been and run in the Boston Marathon by qualifying at the Steamtown Marathon in October 2011.

I called Scott, and did not hesitate ordering the P90X Extreme Home Fitness System, which includes 12 DVD Discs, a Fitness Guide, a 3 Phase Nutrition Plan, and Tony Horton, your personal P90X Trainer.

By following the Fitness Guide that outlines the entire fitness portion of the system and with the Nutrition Plan, towards the end of the first 30 days of the program both my wife and I have noticed that:
· Our clothes are loser
· I buckled my belt to the next notch smaller
· We are able to do more push ups ever
· We are able to do a few pull ups without chair assistance
· Several people have commented our slimmer selves
· Most importantly, I am about a minute quicker on my running pace

The system begins with some “before” measurements, weight, chest, arm, and other sizes. Then you do a Fit Test for you Day 1 Fitness Level, which consists of heart rate, body fat percentage, number of pull ups, push ups, how high you can jump and so on.

There are 3 training blocks during the 90-day program, which basically builds on each other. Within each block the are 3 phases; Adaptive, Mastery (during the first 3 weeks of the block and a Recovery on the forth week. This is similar pattern that many top athletes follow, 3 weeks on 1 week off. This progression confuses the muscles so that they avoid hitting a plateau.

In Phase 1 the discs that were used during weeks 1-3 were Chest & Back, Plyometrics, Shoulders & Arms, Yoga X, Legs & Back, Kempo X, X Stretch, and Ab Ripper X. In week 4 we use Yoga X, Kempo X, X Stretch, and we are introduced to Core Synergistics.

Day 1 to 30, the nutrition plan for Phase 1 is called Fat Shredder, and is split up into 3 different levels depending on the amount of calories you need to burn during the day and the workout you are doing. Level I is an 1800 calories/day, Level II is a 2400 calories/day, and Level III is 3000 calories/day. You can approach the meals based on the meal plan approach or by portion control approach. There are many modifications you can make to dial the amount of food you need to achieve your goals.

By following the Program Guide that outlines the entire process, along with the Nutrition Plan, you are on your way to being in the best shape of your life. As Scott says, “It’s like a GPS for your fitness.” I have another 60 days to complete the System, and I look forward to seeing the results and sharing them with you.

In another 30 days, you will be able to read a review of Day 60 Phase 2. Please visit http://www.runwithnoah.com/ to get updated on my progress, learn more about fitness and nutrition, reaching your goals, and a whole lot more.





Click here to order P90X



.

P90X-Day 25-X Stretch

Tonight's session of X Stretch was tough for me, at least for me.  It's getting better and better, each time I am able to reach a little further.  I had a little help from my daughter who is every flexible.  She pushed and pulled my limbs as far as she could.  All in all, it was good, and I am exhausted

I can't wait to get back on the pavement and start training for the next marathon.  I am still on the fence on doing the Vermont City Marathon at the end of May.  I might do it just because.  The real test will be in October, for the Steamtown Marathon.

Just a few more days until I take my 30 day pictures


.

Valentine's Day: Heart Ache or Heart Disease

Which is worst?, enjoying your gourmet 10-course meal that will make you gain a few pounds, or getting dumped on Valentine’s Day before you’re able to start your meal ruining all chances of eating that day. Well, it all depends on which is more important to you, having a fluttering heart or healthy heart. Not to say, the stress of being dumped is healthy for the heart. Nevertheless, a heart break is easier to cope with than any heart disease.

Without a healthy heart, none of the love that you want to experience would ever be possible. A real Valentine would want you to have a heart free of any aches or disease. In American, approximately every 39 seconds someone dies from heart disease and every year over 6 million are hospitalized due to cardiovascular disease.

I am no Casonova; its hard work for me to be romantic, just ask my wife. But when it comes to matter of the heart, I stick to the simple things to reduce the risk to Heart Disease and you can too.

Here is Five Simple Steps that anyone can do with just a little time and dedication:

Review Your Medical Records and History. See your physician to evaluate your risk for Heart Disease. This does not mean that if no one in your family has ever had heart disease that all of the sudden, you can go out and eat a cheeseburger, large fries, and a vanilla milk shake every day. During your consultation, you should review your blood pressure, your cholesterol levels and your risk for diabetes.

Stop Smoking. Avoid any kind of tobacco cigarette smoke, including low tar and low nicotine cigarettes, and secondhand smoke. Smokeless tobacco should also be avoided. The nicotine and chemicals found in tobacco narrows your blood vessels and increases the heart rate and blood pressure. The carbon monoxide from cigarette smoke replaces some of the oxygen in blood and forces your heart to work harder to supply enough oxygen for your body. Quitting smoking now, will reduce your risk of heart disease within one year, even if you’ve been smoking for a long time.

Manage Your Stress. We live in a stressful world with limited amount of time, work and a family to take care of. Stress needs to be kept in check and reduced. Meditation, breathing exercises, and other stress management are essential for preventing heart disease. Also, doing good deeds and volunteering for a charity are activities that can reduce stress, and make the world a better place.

Get Active. Like most of people finding at least 30 to 60 minutes to workout on most of the days in the week can be hard to squeeze in; though it is possible. Exercise helps maintain your healthy weight and can reduce your stress, blood pressure and cholesterol. Programs like Beachbody’s P90X, Turbofire, Slim in 6, and Insanity are examples of exercise routines that can be done at home, which saves time to go to the gym or when you encounter inclement weather.

Improve your Eating Habits. Knowing what you are eating can help reduce your risk for heart disease as well as your waist line. Developing a diet that includes 5 to 10 servings of fruits and vegetables, whole grains, fish with limited consumption of saturated fats (dairy, red meat and coconut/palm oils), polyunsaturated fats, monounsaturated fats, and trans fats (deep fried foods, packaged snack foods and margarines. Some supplements such as Omega 3 Fatty Acids and CoQ10 (Coenzyme Q10) have been known to lower blood pressure. Shakeology has been known to lower cholesterol and weight.

Make every minute count and enjoy life!

Puke and Happy Chinese New Year!

I’ve been itching to get this message out. My home workstation was out of commission for a several weeks, and I my stubby fingers are unable to swiftly navigate the keys on the laptop, so here is my latest update.

Happy Chinese New Year! It’s the year of the Rabbit, those born in 1915, 1927, 1939, 1951, 1963, 1975, 1987, and 1999 are articulate, talented, and ambitious, virtuous, reserved, and have excellent taste.

During this freezing season of wintry mix of snow, sleet and ice, I just decided to start an actual fitness and running blog at www.runwithnoah.com. Please forward this link to all your friends and family to read about my exploits and get tips that I have learned over the course of my limited running career. Please sign up and subscribe to it to keep updated and get motivated to reach your fitness goals.

Also, I wanted to step up my running and take on the Historical Boston Marathon in 2012 by qualifying in the Steamtown Marathon located outside of Scranton, PA this October. My pace at Steamtown will be a heart attack time of 7:38 min/mile.

To prepare for this race, I am currently taking some time off from running and doing P90X, you might have seen it on TV. Even Oprah and Sheryl Crowe have gone through the program with awesome results. My friend Scott mentioned that he did P90X, and he looks awesomely in great shape. And even with a bad back, he’s going to complete the Panama City Ironman in November. He never did any races before and he decides to tackle a 2.4-mile swim, 112-mile bike ride and a 26.2-mile run. Now if he does that, I could at least qualify for the Boston Marathon!

I will be posting my 30-day pictures next week. I am very happy with the progress and can’t wait for the final picture at the end of 90 days. Irene is also doing the program with me and we both plan on donating all of our cloths and creating a whole new wardrobe!

In addition, my friend Marybeth, who is extremely busy and travels all over the county is finding time to work P90X into her schedule. It’s great doing a program like this with friends, so please contact me if you want to start something or have any questions about fitness!

Another component to my success will be Shakeology. It’s an awesome nutritional supplement that will reduce your weight and lower your cholesterol. With 70 healthy ingredients in 1 glass, it’s the most nutritious meal you will ever put into your body, and it tastes fantastic. Again, please call me if you want at least one of your meals to be healthy!

Now back to the PUKE!

While the kids promptly got ready for their trip to visit Mickey and his friends early that Thursday morning, I awoke with my belly being unsettled and unable to keep anything in. My thoughts turned to the food I ate the night before. Never again will I decide to eat a tub of Chili from Costco and left over brown rice no matter if I was going to leave for a week. Just toss it! I usually make a healthy Chili before a long run. Now, I will be doing something else prior to any races.

I’ll leave the details about my bodily functions for another time. So, I survived the plane trip to the Sunshine State doing my best to will my body past this ailment. We checked in and then left the hotel to head over to the expo to pick up our bibs. Everyone in the Lam Family will be pinning on bib for a race this weekend, which will start on Friday morning with Emily’s 5K, then Elijah’s 200m, and followed by Zachary’s 1 miler. Friday is Irene’s Half Marathon, and the running weekend will be capped by my Marathon. My brother-in-law will also be doing the Marathon with me, actually he’ll be done probably be taking a nap in his hotel room by the time I finish.

I struggled walking to the Expo Center, doing my best to focus and maintaining a positive attitude for the kids as we got our bibs. We grabbed a bunch of samples as we passed each vendor. Normally I would have looped the show floor looking for deals, this time I just wanted to scan for anything good, and leave right away. The Disney Marathon running hat looked like a nice memento for Zachary and me.

As we walked towards the registers, I get a glimpse of Elijah bending over at the waist and upchucking his entire lunch. I closed my eyes and shook my head. And immediately some Disney Cast Members started to walk away. Not sure if they were going to get someone to clean it up or were just plain disgusted. I notice several people dodging the vomit, by hopping over it. After paying for the hat, the mess was being worked on. Superior Disney service!

Remember the samples we picked up. For whatever reason, Elijah can detect the smallest amount of nuts in any recipe. The Labarbar sample looked like an awesome healthy snack. It’s gluten and dairy free, however Elijah and nuts do not mix!

Later that day, still in a fog, we placed the kids in the Cub Den Childcare so that the grownups in our family could have an intimate Birthday dinner for Irene at the award winning Victoria and Albert’s in the Grand Floridian Disney Resort. Irene and I enjoyed a 10-course meal, which included truffles, lobster, caviar, exotic meats, and awesomely tasty stuff uncommonly found in parts of the USA and Europe. The captain and servers were very knowledgeable and explained each course as it was bought to us. Some dishes were served tableside; others had dry ice for the illusion of the food floating on a cloud. I did my best to enjoy and stay at the table. Next time, baring any ailments I will really enjoy it.

The next morning, more like early in the morning, Emily and Irene traveled to the 5K start over at Epcot. The boys and I stayed home, as I needed the rest. I so wanted to see Emily do her first 5K, but it was best to wait for her to tell me about the race when she got back. She entered the room and walked in like nothing happened as she normally does, she then smiles and displays her Buzz and Woody Medallion. How much more proud could I be, my daughter to achieve something so cool. Heck, I don’t have one of those medallions!

We had a small breakfast and headed out for the boys races. Elijah was in the third heat, and waited patiently for the announcer to scream into the microphone, “Go!” Elijah held his big sister’s and with a big smile he crossed the finish line! I did my best to take pictures as a bunch of children ran toward me. As he was draped with his Fun Run Medallion, I gave him a big hug and kiss in the middle of a sea of children and parents walking past.

Now it was Zachary’s turn. We waited at the field next to the track. As everyone started to gather in front of the start, Zachary turns to me and says, “I need to go bad!” and I mean go pee. I tell him, “You better run fast to the finish line.” And off he went! All the children looped the ESPN Sports Complex. He looked strong as he headed toward the finish line! He grabbed his medal, took his finishers picture and made a beeline to the restroom. The beaming smile from his face was extraordinary. With the kid’s races over, I was feeling much better!

Later that day, we met up with Raymond and Frances and had dinner at the Wilderness Lodge where we called “home” for several days. We called it the night early so that Irene could get a little rest before the race. We set the alarms for 3:00am because the race needs to finish early enough before all the vacationers hit the parks. Her race takes her from Epcot to the Magic Kingdom and back. She headed off in the cold dark night, and it really did not warm up. A couple of hours later, I gathered the kids and headed to the finish line. Disney makes it convenient to view split times on the Internet, so I had an idea of when she was going to finish. We eventually saw her at mile 12 where she stopped to give each of the kids a kiss. She crossed the finish line and showed us her Donald Duck Medallion, which she immediately got engraved.

Now it’s my turn! Sunday morning I put on my running gear, took the bus, and headed toward the start in Epcot. Raymond and I waited for a little while in the started village, and then took a 15 minute walk to the start. Ray headed over to his corral for the fast runners and I waited in my slower people corral with a bunch of enthusiastic runners bouncing and stretching doing their best to stay warm. There was a big screen showing some highlights of the course near the starting line.

With each start, fireworks shot in the air to give all the runners a boost as Mickey and Minnie cheered each one of us a good run. As usually, immediately after the starting line, a bunch of runners head towards the side of the road to take a potty break. For whatever reason, my bladder seemed to be weak for this race, because I was pulling over very often. Maybe it was the constant sea of trees on the highways. By the way, this was the first time I saw a lot of girls also run to the side of the road. There was a lot of open highway between the parks. Disney did their best to keep us entertained with different and unknown Disney Characters on the side of the road, ready to take pictures and cheer us on.

In the parks, the crowds cheered, then there was a lull. You really need to dig down and keep your “why” in front of you. What kept me going was thinking about Elijah’s big embrace with his tiny arms that do their best to wrap around me for a hug. That warmth from his heart makes me want to continue! I finished with a time a lot slower than expected, due to all the pit stops and picture taking. It was worth it. I think with each new marathon you want to take in the sights, and should you repeat a race it will be more serious and focused to best a PR.

While Disney is a unique experience, my favorite race so far will be the NYC Marathon! The crowds there are unparalleled and provide the support to carry you to the finish. I vote it as the race to do, if you only do one!

Next time we will do Disney, we will be doing the Goofy Challenge, which involves the Half Marathon and Full Marathon in the same weekend! Yikes! Then I think about Scott and his Ironman Medallion. Then doing a Half and a Full on 2 separate days should be easy, yeah right.

It’s going to be fun running an entire marathon with the entire family. I have 13 more years to wait for Elijah to be old enough to race. Until then, we will be enjoying our shorter races. In fact, Emily has agreed to the Cow Harbor 10K in September!

Please visit www.runwithnoah.com and enjoy the updates! And let me know how I can help you with your fitness goals like so many of you have!

Gung Hay Fat Choy!

.

Keep your Running Shoes on your Feet

Those 2 extra holes on top of your running shoes have a purpose!

How to Properly Tie Your Running Shoes from Runner's World.com

If you've been having foot pain in your running shoes. Consider the way you are lacing your shoes

Click here to read How to Properly Tie Your Running Shoes from Runner's World.com

P90X-Day 15-Chest & Back and Ab Ripper X

We are starting our 3rd week of the P90X program.  Irene and I are finally getting the routine down.  There has been a vast improvement in form and in the number of reps.  I am feeling really good and trimming down. 

I am doing my best to avoid the scale, which I've been visiting all to often before.  Previously, I would be like the dial is frozen or stuck!  Now I just will wait at the milestone days of 30, 60 and 90.

I can definitely feel that I am alot stronger.  I am still stuggling with an unassisted pullup, and I know I will get there soon.

With the nutrition plan, it's been a moving target that I am fiddling with.  Can you imagine, that increasing calories can help reduce weight?  Basically, when the body goes into starvation mode, it does not want to let go of what it has, so there need to be a balance, which is am dialing in.

Just stick with the program!




.