BLOG | The window of opportunity
There are many people the World over who never fulfil their own fitness goals, despite investing a lot of time and effort into a regular exercise plan. These personal ambitions cover a myriad of aims yet physiological development occurs slowly, if at all. But why should this be? Is it because the effort level of these fitness disciples is too low? Are the exercises they perform ineffective or inappropriate? Or could it be that they are only focusing on half the picture?
A well structured exercise plan can yield high rewards for everyone, yet many never see their full return. The problem is often nothing to do with the exercise undertaken but all to do with the dietary habits post exercise, otherwise referred to by sports nutritionists as the ‘Window of Opportunity’.
Exercise is a significant physiological stressor and symptoms of this stress can include muscle soreness, the need for extra sleep and an increased appetite. For example, resistance training will initially tear the muscle fibres which then bind together to become bigger and stronger. Vigorous exercise is merely the stimulus needed to strengthen the body’s muscles and energy systems. As the old adage goes, you don’t get fit doing exercise but you do get fit recovering from exercise.
However, the repair process is only fully maximised if we consume the appropriate nutrients within this Window of Opportunity. It is therefore essential that we feed our bodies within two hours of exercising, and preferably within 30 minutes. This post workout meal needs to be rich in carbohydrate and protein, and should also be fat free so that these nutrients can be quickly absorbed.
Furthermore, due to metabolism being significantly elevated after exercise, it’s also a great time to consume calories as these are processed more efficiently, thus complementing any weight management strategy.
Examples of good post workout meals:-
- 16 oz of skimmed milk with 1 tsb of honey
- Fat free organic yoghurt with fruit
- Crackers with low fat cheese
- Eggs on toast
- Grilled salmon with wild rice and steamed vegetables
Labels: appetite, exercise, fitness goals, metabolism, muscle fibres, muscle soreness, nutrients, physiological development, resistance training, sports nutritionist, strengthen, window of opportunity
Posted by: Theo Wood | 8th July 2009 |
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