Training Recovery News

How well do you sleep???

trainingrecovery — Sat, 23 Apr 2011 00:38:49 +0000

We love the Sleep Cycle Alarm Clock app for the iphone! It allows you to monitor how well you sleep(quality) and how long (quantity). At only 99cents, it is a bargain! We have seen some of the negative reviews on review sites but if you use it correctly, it gives you valuable information.

LINK

Fast Food Review: Carl’s Jr

trainingrecovery — Sun, 17 Apr 2011 20:34:58 +0000

We are very impressed by Carl’s Jr’s Turkey Burger. At under 500 calories and combined with a side salad it can be a quick meal in any athlete’s eating regiment. For those trying to gain muscle, make it a double turkey burger. I like mine with BBQ sauce!

Turkey Burger

Quick and Tasty Breakfast Sandwich-Ready in 4 minutes!

trainingrecovery — Sun, 26 Sep 2010 00:13:55 +0000

Ingredients:

2 Large Egg Whites

1 Whole Wheat English Muffin

1 Slice American Cheese

1 oz. Sliced Canadian Bacon

Directions:

Lightly mist a ramekin or microwave-safe bowl with cooking spray. Add egg whites.

Toast the English Muffin at desired setting in a toaster.

Microwave the eggs in 30 second intervals on low until it is no longer runny and set aside.

Take the bottom half of the toasted English muffin and add the Canadian Bacon and cheese and put onto a microwave safe plate. Heat in the microwave for 30 seconds or until cheese is starting to melt. Take out of the microwave and finish assembling by adding the egg and top of English muffin.

*Feel free to substitute your favorite deli meat or cheese.

Breakfast: Let’s Get It Started!

trainingrecovery — Sun, 05 Sep 2010 15:08:08 +0000

Is this a healthy breakfast?

We have heard that breakfast is the most important meal of the day but most athletes have trouble deciding what is healthy and why it is important to eat breakfast each and every day. A healthy breakfast can jump start a productive day and promote muscle gain and fat loss. Let’s use a hypothetical situation to drive home this point. If you ate your last meal of the day at 8pm and were ready for breakfast at 8 am the following day, your body would have gone 12 hours without nutrients!!! That is half of a day! It would be almost impossible to support healthy muscles without a carefully planned breakfast. Athletes also need to be careful when selecting breakfast items because there are many traditional foods out there to trick you. One example would be HASHBROWNS! Most of us know that french fries have no place in the nutrition regimen of a focused athlete but many are surprised when I tell them that hashbrowns are the sneaky twin brother of french fries. Think About it, both are fried potatoes! A healthy breakfast must include 3 essentials:

1. Fresh fruit or berries

2. Lean Protein (egg whites, yogurt, lean ham)

3. Complex Carbohydrates (Oatmeal, Whole grain toast, High fiber cereal)

The Training Recovery Manual includes many breakfast examples that you can customize to your goals.

Click HERE to get your copy!

Training Recovery Manual

trainingrecovery — Mon, 30 Aug 2010 22:02:46 +0000

The Training Recovery Manual is the complete guide to the recovery secrets and common practices of elite athletes and coaches.

Recovery Manual Includes:

Nutrition Guide (Determine Calorie Needs, Sample Meals, Post Workout Meals)

Grocery Shopping Guide (Grocery List, Fresh Produce Guide)

Recovery Supplement Guide (Safe and Effective Recovery Supplements)

Manual Massage Guide

Manual Flexibility Guide

Hydration Protocols (Weigh in sheet, Urine color chart, Electrolyte Chart)

Rest Protocols

Hydrotherapy Protocols (Ice Baths, Contrast Baths, Contrast Showers)

Recovery Journal (Track Your Progress)

For a free preview of the manual, click here: Training Recovery Manual-sample

To purchase the full manual, c lick here: Training Recovery Manual + Free Tiger Tail Massage Stick!!!! (for a limited time only)

Protein

trainingrecovery — Fri, 27 Aug 2010 00:01:31 +0000

Protein

Protein is the essential material of body tissues including muscles and is found in animal products like meat, dairy and eggs and can also be found in plant sources like nuts, seeds and beans. Protein is made up of amino acids that repair and build muscle while helping to maintain other body functions. This nutrient must be eaten in the right amount and at the right times to support the metabolism and encourage muscle growth. Protein is important in recovery because it is broken down to repair tissues damaged by intense training.

A complete meal plan can be found in the

TrainingRecovery.com - The Manual from Vanguard Media on Vimeo.

"> RECOVERY MANUAL

Healthy Weight Gain Granola

trainingrecovery — Wed, 25 Aug 2010 20:42:16 +0000

Ingredients:

4 cups rolled oats

3/4 cup wheat germ

3/4 cup oat bran

1/2 cup sunflower seeds

1/2 cup finely chopped almonds

1/2 cup finely chopped pecans

1/2 cup finely chopped walnuts

3/4 teaspoon salt

1/4 cup brown sugar

2 tablespoons maple syrup

1/4 cup and 2 tablespoons honey

1/2 cup vegetable oil

1-1/2 teaspoons ground cinnamon

1-1/2 teaspoons vanilla extract

1 cup raisins or sweetened dried cranberries

*Feel free to substitute your favorite nuts or sweeteners

Directions:

Preheat the oven to 325 degrees F (165 degrees C). Line a large baking sheet with parchment or aluminum foil.

Combine the oats, wheat germ, oat bran, sunflower seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.

Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.

Nutritional Facts:
Serving Size:  1/15 of recipe          
Servings Per Recipe: 15
Amount Per Serving:
Calories:  369
Calories from fat:  180
Total Fat: 20 g
Saturated Fat:  2.4 g
Cholesterol: 0 mg
Sodium: 122 mg
Potassium: 354 mg
Total Carbohydrates: 45 g
Dietary Fiber: 5.8 g
Protein: 8.3 g
Sugar: 19.5 g                 

                                                                                     % Daily Value
Vitamin A                                                                               < 1 %
Vitamin C                                                                               < 1 %
Calcium                                                                                   6 %
Iron                                                                                     25 %
Thiamin                                                                                  50 %
Niacin                                                                                   26 %
Vitamin B6                                                                               14 %
Magnesium                                                                                35 %
Folate                                                                                   24 %

Sample Female Athlete Meal Plan

trainingrecovery — Mon, 23 Aug 2010 17:48:57 +0000

Breakfast

3 egg whites

1 slice of whole wheat toast or 1 cup oatmeal or 1 bowl of cereal

2 Fish Oil (Nordic Naturals) and 1 multi vitamin

Post workout

Low fat chocolate milk (8-12 ounces)

Lunch

Turkey or chicken sandwich (whole wheat Bread) or chicken and brown rice or turkeys wrap (whole wheat tortilla)

1 handful baked chips or triscuits

Baby carrots or salad

Snack

Fruit (fresh)

1 string cheese or Beef Jerky or 1 tbs Peanut Butter on an apple

Dinner

Chicken, Turkey or Fish (Size of 2 decks of cards)

Salad (Eat First) (use Italian or vinaigrette dressing)

Veggies (buy frozen)

Fish Oil (Nordic Naturals)

Snack

1 string cheese or 1 cup of low fat cottage cheese

TR Breakfast example

trainingrecovery — Fri, 30 Jul 2010 17:30:09 +0000

TR Breakfast Example

Here is an example of a great breakfast broken down by calories. You can customize this breakfast based on how many calories you need.

	Calories/Day
Breakfast #1	1700	2000	2200	2400	2600	2800	3000	3250
Oatmeal (Steel Cut)	¾ Cup	1 Cup	1 ½ Cups	1 ½ Cups	1 ¾ Cups	2 Cups	2 Cups	2 Cups
Egg whites	3	3	4	5	5	5	5	5
Banana or orange	1	1	1	1	1	1	1	1
Raisins	1 Tbs	1 ½ Tbs	2 Tbs	3 Tbs	3 Tbs	3 Tbs	3 Tbs	3.5 Tbs
Walnuts	1.5 Tbs	1.5 Tbs	1.5 Tbs	2 Tbs	2 Tbs	2 Tbs	3 Tbs	3.5 Tbs
Fish Oil	1000mg	1000mg	1000mg	1000mg	1000mg	1000mg	1000mg	1000mg
Multivitamin	1scoop	1scoop	1scoop	1scoop	1scoop	1scoop	1scoop	1scoop
Calories in this meal	425	500	550	600	650	700	750	815

Weight gainers can add 1 (12 ounce glass) of low fat chocolate milk or Orange juice (not from concentrate)

Subway: The healthy way

trainingrecovery — Sat, 17 Jul 2010 22:32:51 +0000