Your Health: Dietitian tips to maximize muscle recovery

Dietitian tips to maximize muscle recovery

by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian

Training is a stressor on the body. During weightlifting and resistance training, our muscle fibers are broken down and weakened at a microscopic level. A proper diet, rest and recovery allow our bodies to adapt to this stimulus and rebuild the muscle fibers to be bigger, faster and stronger. After exercise, our muscle cells are like a dry sponge, ready to absorb nutrients and start the recovery process. To maximize recovery, aim for the four R’s of post-exercise fueling:

Refuel with carbohydrates. We need carbohydrates to replenish our muscle glycogen or our stored carbohydrate in our muscles. This is especially important if you are training multiple times in a day. Glycogen is what we tap into during intense exercise, and we need to replenish it with carbohydrates.

Repair with high-quality protein. Protein provides the building blocks for new muscle, and high-quality protein after a workout jumpstarts the muscle repair process. Rehydrate with fluids and electrolytes. We lose water and electrolytes in sweat. That’s why it’s important to include both to fully rehydrate our body. Water will quench your thirst, but it will not provide electrolytes like sodium and potassium, which are lost in sweat.

Reinforce with color and/or healthy fats. Exercise is a stressor on the body and creates a low level of inflammation in the body. We can fight inflammation in the body by consuming essential fats like omega-3 fatty acids and antioxidants found in colorful fruits or vegetables. Post workout is the best time to include these key nutrients. While protein food sources are always preferred, it’s not always the most convenient food group to have on hand. A high-quality protein drink or powder can be a terrific solution. Whey protein is a classic choice for a convenient and versatile protein source. Whey is derived from milk and is known for its high amounts of essential amino acids to support muscle recovery and growth. A well-formulated whey protein, such as Performance Inspired Isolate Whey or Ready 2Go Protein, is a perfect option for a recovery snack onthe-go, or to complement any meal to provide high-quality protein. Connect with your Hy-Vee dietitian for sports nutrition services on our new virtual nutrition services platform. To learn more, visit hy-vee.com/health and schedule a complimentary Discovery Session. Our Food & Fitness Virtual Nutrition Store Tour is all about developing healthy habits in and out of the gym. Join a Hy-Vee registered dietitian on this virtual tour to learn shopping tips and product recommendations to support an active lifestyle. Other services are available to help you meet your health and wellness goals, including one-on-one consultation packages, other virtual nutrition store tours and more! Check out this smoothie recipe from hy-vee.com for your next workout recovery snack. The information is not intended as medical advice. Please consult a medical professional for individual advice.

Strawberry-Mango BCAA Smoothie Serves 1

All you need: 1 scoop Performance Inspired BCAA Tropical Mango Delight Flavor ½ cup Hy-Vee frozen mango chunks ½ cup Hy-Vee frozen strawberries 1 cup unsweetened coconut milk, or milk of choice ½ cup ice

All you do: Add BCAA powder, frozen mangoes, frozen strawberries, coconut milk and ice to a high powered blender. Blend until smooth. Serve immediately.

Source: https://www.hy-vee.com/recipesideas/recipes/strawberry-mango-bcaasmoothie

Why now is the time to schedule that check-up or screening

(StatePoint) If you haven’t visited your physician since the start of the pandemic, medical experts say that the time is now to book check-ups and screenings for the entire family. “The pandemic has had wide-scale negative health consequences beyond COVID-19. Many Americans have delayed important routine health services critical to keeping them healthy, including vital pediatric immunizations and preventive cancer screenings. Prevention is the best cure, so it’s important to get your health back on track today,” says Gerald E. Harmon, M.D., American Medical Association (AMA) president. With school beginning and the cool weather months ahead, the AMA urges Americans to call their physician’s office to learn if they are due for preventive care or screenings.

MDC urges early sign ups for hunter education

by Bill Graham, Missouri Department of Conservation

The autumn hunting seasons are approaching, and the Missouri Department of Conservation (MDC) urges new hunters to start early on obtaining the hunter education certificates needed to legally hunt. Online and inperson options are available. Hunter education teaches and tests participants about safe firearms handling and basic hunting skills and regulations. The certification course can be completed online by hunters age 16 and older for a paid fee to an online provider. But for hunters age 11 to 15, or those of any age seeking in-person instruction, they must take the free skills class in person. The skills classes are for students age 11 and older. They will need to complete the knowledge portion of the class prior to the skills session. That can be done by filling out the chapter review questions in the student manual, or youths ages 11 to 15 can complete the knowledge portion online for a fee paid to the provider. Printed student manuals are available at MDC offices, or they can be ordered online for free at https:// short.mdc.mo.gov/Zox. Several in-person skills sessions are scheduled in weeks ahead in both the northwest and Kansas City regions. Additional sessions will be schedule in the future. The Kansas City region has a session scheduled from 5:30 to 9:30pm on Wednesday, September 15th, at MDC’s Parma Woods Shooting Range at Parkville. A session will be offered from 5:30 to 9:30pm on Thursday, September 16th, at the Cass County Career Center in Harrisonville. A session is scheduled from 5 to 9:00pm on Thursday, September 23rd, at the MDC Discovery Room at the Missouri State Fairgrounds in Sedalia. Registration is required for these classes. COVID-19 precautions will be followed. Some in-person hunter education skills classes offered by MDC in August and September are already full. So new hunters seeking an inperson skills class are urged to register for a session early. New hunters can register for an inperson class or check to see the complete schedule of classes offered by visiting https://short.mdc.mo.gov/Zof. For more information about Missouri’s hunter education program, visit https:// short.mdc.mo.gov/Z9Y.

Photo credit: MDC

Theme: Back to School

ACROSS 1. *____ mater 5. *Graduate degree, acr. 8. Opposite of stereo 12. Defense ditch 13. Fishing rod attachment 14. More sure 15. One's final notice 16. Dutch cheese 17. Golfer's traction aid 18. *Half-year terms 20. At the summit of 21. Water nymph 22. Actor ____ Mahershala 23. Be a busybody 26. Metrical foot in poetry 30. Earlier in time, archaic 31. Become bony 34. Shakespeare's tragic monarch 35. Labanotation founder 37. Theodor Geisel, ____ Dr. Seuss 38. Threshold 39. Relating to the ear 40. Weather advisories, e.g. 42. + or - atom 43. Widely esteemed 45. Most mature, as in fruit 47. Indian dish 48. Dashboard window 50. Female sheep, pl. 52. *"The Breakfast Club" punishment 56. Flower holders 57. Singles 58. High school breakout 59. Acoustic output 60. Overwhelming defeat 61. *Gym class test? 62. Catchall abbr. 63. *Geography class staple 64. Not talker? DOWN 1. ____ of cookie fame 2. Stud site 3. Cripple 4. *Go to class 5. Mythological princess of Colchis 6. TV cooking show pioneer James ____ 7. Contributions to the poor 8. *Kind of choice 9. Black and white treat 10. Less than average tide 11. Table scrap 13. Laces again 14. Milan's La ____ 19. Manicurist's office 22. Is it ____ wonder? 23. Hard on outside, juicy on inside 24. One of the Muses 25. Payment option 26. From a great distance 27. Chill-inducing 28. Type of palm tree, pl. 29. Council of _____, city in Italy 32. *Back-to-School retail event 33. WWII general who became President 36. *Faculty member 38. "Peace" with fingers 40. TV classic "____ in the Family" 41. Superlative of true 44. Lowest male singing voice 46. Small bomb 48. Christopher Columbus' birthplace 49. Consumed (2 words) 50. Small ladies' handbag 51. What one does at the altar 52. *College freshman's new digs 53. International Civil Aviation Organization 54. Half as much as twice 55. ____-do-well 56. Every American's uncle?