Lynbrook | New Hyde Park | NY

sports performance

What is that Soreness After a Workout?

When you exercise, you are challenging your muscles to perform work by lifting weights or moving your own body weight. By overcoming new exercises or workloads, you create microscopic tears in the muscles. The body’s healing process repairs those tiny muscle tears and rebuilds them stronger so that the next time you perform the same strenuous activities, you are more capable and likely will not experience the same soreness.

That sore muscle feeling that comes after a workout is called Delayed Onset Muscle Soreness (DOMS) and occurs during the time the body is healing itself. DOMS often sets in about 24-48 hours after performing strenuous activity. DOMS is completely normal to experience after workout; it may be more noticeable when first starting an exercise routine, not working out for a long time, or when varying or incorporating exercises into a regimen. DOMS directly affects the muscles used during the workout period (i.e. after performing squats or lunges, the leg muscles may be sore after).

DOMS is how the body adapts to change, and while it cannot be avoided DOMS, there are things that can be done to help recovery. Although there is no scientific evidence to support speeding up the recovery of DOMS, there are basic things that muscles need to repair:

  • Hydration
  • Protein
  • Carbohydrates

As a general rule of thumb, on a daily basis hydrating with half your body weight in ounces. Then when exercising, increasing that consumption by a glass of water or two. Depending on the intensity of your workout, this may help the recovery time. For example, if you weigh 150 lbs you should drink about 75oz of water per day (which is about 9-10 glasses). Having a 200 calorie snack after your workout that is a mixture of protein and carbs is also ideal for recovery from DOMS. There is no escaping DOMS, so embrace the sore feeling and think of it as a marker that you have put in the work to see changes in yourself.

 

– Corynne Duprey, MS, CSCS

How Much Physical Activity is Enough Physical Activity?

Time and time again, the benefits of Physical Activity (PA) have been shown to have many positive effects on our health including: improved balance, improved cardiovascular health, muscular strength, and improved overall quality of life (learn even more here!). Much research has been done into the benefits of PA, but not much can be proven in the way of recovering from bouts of exercise, and here’s why…

The recommended exercise prescription for adults is 150-300 minutes of moderate intensity aerobic activity per week and at least two resistance training sessions per week. These are set to have the most positive effect on human health based on recent research (Ostojic, 2016). The way that a person recovers from these types of activities varies and is all subjective. Factors such as current fitness level, age, rest levels, diet, and hydration all play a role into how someone recovers from exercise. If a trained person lifts weights three times a week regularly, they will need less time to recover than someone who does not exercise routinely and then starts a similar program.

We can scale recovery the same way we scale exercise, by using the F.I.T.T. principle:

F: Frequency– Bouts of exercise that happen more often (i.e. 1 day/ week v. 3 days/ week) will require more scheduled rest in between

I: Intensity– More Intense bouts of exercise (i.e. higher perceived exertion, greater percentage of maximal heart rate) require larger rest periods than less intense bouts of exercise

T: Time– A longer session of exercise (long runs, big lifting sessions) need longer time before the next bout of exercise to ensure a full recovery

T: Type– The type of recovery you do and type of exercise you do can greatly vary recovery times. Someone who balances nutrition and rest will recover faster. If someone has not rode a bike in a year, they may feel more sore afterwards than someone who cycles regularly.

The key takeaway is that recovery is subjective; two people of the same fitness levels doing the same workout may experience different levels of soreness and fatigue during the post-exercise recovery period. The most important thing that someone can do is listen to their body and scale their workouts and recoveries accordingly.

 

By Matthew Rhodes, MS

 

Sources

Bishop, P.A, Jones E., & Woods A.K. (2008). Recovery from training: a brief review.
Journal of Strength and Conditioning Research., 22(3):1015-1024.

Ostojic SM. Editorial: post-exercise recovery: fundamental and interventional physiology. Front Physiol. 2016;7:3.

Recipe of the Week: Paleo Slow Cooker Meatballs

Prep Time: 15 minutes                 Cook Time: 4 hours                      Servings: 8 servings

Ingredients:

For the meatballs:

  • 1 3/4 lb ground beef 85% lean
  • 1 egg
  • 1/4 cup blanched almond flour
  • 3/4 tsp fine grain sea salt divided
  • 2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tbsp Italian seasoning blend
  • generous pinch crushed red pepper adjust for spice preference
  • 1 tbsp chopped fresh parsley – optional

For the sauce:

  • 28 oz can crushed tomatoes with basil***
  • 14 oz can diced tomatoes with basil and garlic***
  • 1 – 6 oz can tomato paste
  • 1/2 medium onion chopped
  • 2 tbsp chopped fresh garlic
  • 2 tbsp chopped fresh oregano leaves
  • 2 bay leaves
  • sea salt to taste

Instructions:

  1. In a small bowl, mix together the almond flour, 1/2 tsp of the sea salt, onion and garlic powder, Italian seasoning, and crushed red pepper.
  2. In a large bowl, add the ground beef and sprinkle evenly with the remaining sea salt. Add the egg and almond flour mix (and optional parsley) and gently mix with your hands until the mixture binds and is evenly distributed. It’s important not to work the meat too much or it becomes tough.
  3. Line a large baking sheet with parchment paper and preheat your broiler. Form the meat mixture into 20 meatballs and arrange on the baking sheet.
  4. Broil 2-4 minutes just to lightly brown and release a small amount of fat (this avoids an overly greasy sauce) and remove promptly.
  5. Add the meatballs to the slow cooker, leaving behind any rendered fat. Top the meatballs with all sauce ingredients and give a gentle stir (careful not to break the meatballs!)
  6. Cover and cook on low for 4 hours, until meatballs are cooked through****
  7. Serve when ready to eat with anything you want and garnish with your favorite fresh herbs. Sweet potato noodles, zucchini noodles, or simply your favorite roasted veggies, potatoes, or even eggs. Use the leftovers and sauce for variety in breakfast and lunch the next day!

Notes

***Add extra basil and garlic if you use plain tomatoes.
****Each slow cooker is a bit different. Check at 3.5 hours if you can and adjust cook time from there, if necessary. Cook time should not be longer than 4.5/5 hours or meatballs will be overcooked and dry.

Nutrition:

Calories: 327kcal, Fat: 22g, Carbohydrates: 11g, Sugar: 6g, Protein: 20g

 

Original recipe from Paleo Running Mama can be found here!

Recipe of the Week: Farmers’ Market Veggie Enchiladas

Prep Time: 40 min          Cook Time: 25 min          Total Time: 1 hour 5 minutes              Yield: 8

Ingredients:

  • 1–2 tablespoons olive oil
  • 1 onion diced
  • 4 garlic cloves, rough chopped
  • 1 red bell pepper diced
  • 1 small yam, diced small (or zucchini)
  • 1/2 teaspoon salt
  • 1 ear of corn, kernels cut off (about 1 cup)
  • teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon dried oregano
  • 14 ounce can black beans rinsed, drained
  • 1/4 cup chopped cilantro
  • 2 cups homemade enchilada sauce (or store-bought)
  • 8 x 8-inch whole wheat tortillas (or sub corn)
  • cups grated cheese (8-10 ounces pepper jack, Mexican blend, cheddar, Mozzarella)
  • Optional garnishes: sour cream, avocado, pickled red onions and hot sauce.

Enchilada Sauce Ingredients:

  • 5 ounce can diced tomatoes (with juices) preferably fire-roasted tomatoes
  • ¼ cup water
  • 2 Tablespoons olive oil
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons chili powder
  • 1 teaspoon granulated garlic (or 2 garlic cloves)
  • 1 teaspoon cumin
  • 1/4 teaspoon chipotle powder (or smoked paprika for smoky flavor)
  • 1 teaspoon kosher salt
  • 1 teaspoon dried oregano (or 2 tsp fresh)

Instructions:

  • Preheat oven to 400 F
  • If making the homemade enchilada sauce, place all ingredients in a blender and blend until smooth. The Enchilada sauce will cook as it bakes with enchiladas
  • Make the filling: Heat oil in a large skillet over medium-high heat. Add onion and stir 2-3 minutes until fragrant. Lower heat to medium, add bell pepper, yams, garlic and salt. Saute this until yams and peppers are tender about -7-9 minutes. If mixture gets dry, add a splash of water, lower heat and cover and gently steam until yams are fork-tender. Fold in the fresh corn and cumin, coriander and oregano. Saute 3 more minutes. Remove from heat. Add the black beans, taste for salt, adding more if you like. Stir in half the cilantro.
  • Grease a 9 x 13 baking dish. Pour 1/2 cup of the enchilada sauce and spreading around so the bottom of the pan is nicely coated.
  • Assemble your Enchiladas: Place 1/2 cup filling down the center of the tortilla add 2-3 tablespoons grated cheese over top and wrap it up tightly. Place enchilada seam side down over the sauce. Repeat with the remaining 7 tortillas nestling them side by side. Pour the remaining Enchilada Sauce over the enchiladas, leaving the edges exposed if you like (for crispy edges). Sprinkle with remaining cup of cheese.
  • Place in the hot oven, foiled for 20 minutes then uncover for the last 6-10 minutes until cheese is nice and melty. Let stand 10-15 minutes before serving (tented with foil). Scatter the remaining chopped cilantro over the enchiladas.

Note: You need a total of 3-3 1/2 cups of diced veggies (in addition to the onion).

 

Original recipe from Feasting at Home can be found here!

 

 

Recipe of the Week: one skillet, greek sun-dried tomato chicken and farro

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Calories: 366 kcal

INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 1 pound boneless, skinless chicken breasts, or small thighs
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon paprika
  • 2 cloves garlic, minced or grated
  • kosher salt and black pepper
  • 1 cup uncooked farro or quinoa
  • 2 1/2 cups low sodium chicken broth
  • 2 cups baby spinach
  • 1/2 cup oil packed sun-dried tomatoes
  • 1/3 cup kalamata olives, pitted
  • juice of 1 lemon
  • 8 ounces feta cheese, cubed
  • 1 tablespoon chopped fresh dill
  • 3 tablespoons toasted pine nuts (optional)

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F.
  2. In a medium bowl, combine 2 tablespoons olive oil, the chicken, balsamic vinegar, dill, oregano, paprika, garlic, and a large pinch of both salt and pepper. Toss well to evenly coat the chicken.
  3. Heat the remaining 2 tablespoons olive oil in a large dutch oven or cast-iron skillet, set over medium high heat. When the oil is shimmering, add the chicken and sear on both sides until golden, about 3-5 minutes per side. Remove the chicken from the skillet.
  4. To the same skillet, add the farro. Cook 2-3 minutes. Add the chicken broth, spinach, sun-dried tomatoes, olives, and lemon juice. Bring to a boil over high heat and stir. Slide in the chicken and any juices left on the plate back into the skillet. Transfer to the oven and roast for 20 minutes or until the chicken is cooked through and the farro becomes soft.
  5. Serve the chicken topped with feta, dill, and pine nuts.

 

Original recipe from Half Baked Harvest can be found here!

Recipe of the Week: Creamy Wild Rice and Mushroom Soup

Serves 4

Ingredients:

  • 2 tbsp butter
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and sliced into rounds
  • 2 celery stalks, sliced
  • 3-inch piece of ginger, grated (about 2 tbsp)
  • 1 tsp salt
  • 1 cup wild rice
  • 8 oz mushrooms, sliced (about 3 cups sliced)
  • 2 large sprigs of thyme
  • 1 bay leaf (optional)
  • 1 qt vegetable broth
  • 2 cups water
  • 2 eggs (1 whole egg + 1 yolk)
  • 2 tbsp lemon juice
  • 2 cups tightly packed chopped kale

Instructions:

  1. In a large pot, melt the butter over medium heat. Add the onion, carrot, celery, ginger and salt. Cook, stirring occasionally, until softened, about 3 minutes.
  2. Add the wild rice, mushrooms, thyme and bay leaf, if using. Stir to mix everything together.
  3. Add the broth and water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for 30-45 minutes, or until the wild rice has burst open but is still slightly chewy. Remove from heat and stir in the kale.
  4. In a small bowl, whisk together one whole egg, one egg yolk and lemon juice until smooth. Remove one cup of the broth from the soup and slowly pour and whisk it into the egg mixture. Gently stir the mixture back into the soup and watch it thicken and become creamier. Add more salt and pepper, to taste.
  5. Serve warm garnished with olive oil, flaky sea salt and black pepper.

 

Original recipe from Run Fast, Eat Slow can be found here!

 

Recipe of the Week: Quinoa Peanut Brittle

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins

Servings: 12
Calories: 123 kcal

Ingredients:

  • 1/2 cup quinoa, uncooked
  • 3/4 cup raw peanuts, chopped
  • 1/3 cup rolled oats, uncooked
  • 2 tbsp. chia seeds
  • 2 tbsp. coconut sugar
  • 1/2 tsp. pure vanilla extract
  • 1/8 tsp. sea salt
  • 2 tbsp. coconut oil, melted
  • 2/3 cup pure maple syrup

 Instructions:

  1. Start by preheating your oven to 325 degrees F and lining a rimmed baking sheet with parchment paper.
  2. In a mixing bowl, combine the uncooked quinoa, chopped raw peanuts, rolled oats, coconut sugar, chia seeds, and sea salt and then stir to combine.
  3. Add melted coconut oil, pure vanilla extract, and pure maple syrup, and then stir again until everything is fully mixed.
  4. Transfer the mixture onto your prepared baking sheet and spread into an even layer.
  5. Place in the oven and bake for 12-15 minutes, watching it carefully near the end to avoid burning.
  6. You’ll know the brittle is ready when the color becomes evenly golden brown and the edges begin to darken, get bubbly, and spread out across the pan.
  7. Let cool completely before breaking into bite-size pieces with your hands.

 

Original recipe from A Sweet Pea Chef can be found here!

Making Yourself a Priority this Holiday Season

Making time for exercise and prioritizing your life is not always the easiest thing to do; and during the holiday season it is even more difficult. Let’s face it, eating “healthy” this time of year also feels almost impossible! Let’s work together to help make this “Mission Impossible” very possible!

Let’s start by planning ahead – whether it’s your day, week, meal plan or fitting in a workout. This can be applied year round, but it’s vital the holidays when planning around events. Start by looking at your work and social calendar then plan out your meals and set time to workout. The most successful people are those who plan ahead and continue to proactively workout more leading up to the holiday parties. You know the one “where you eat way too much unhealthy food”… Avoiding that holiday weight gain comes from consistency – both exercise and nutrition – instead of trying to make up by burning off the party calories. If time is not on your side, try making your workouts shorter, but more frequent by exercising 4-5 days a week or more if you can. If the family is getting together, maybe even invite a friend or family member to workout with you. A healthy, holiday challenge can keep you on track even through the busiest time of year.

Try planning out your meals for the week ahead of time – start by looking at which meals are dinners out or parties then fill in the rest. What do I need for lunch at work? Which nights am I getting home late? Plan out the week’s menu and try to prep meals ahead when you have free time. Consistency with healthy eating allows you to stay on track between holiday party foods. Remember, one meal is not the end, its repeat offenses over time which can steer you off track.

3 Holiday Health Management Tips:

  • Plan meals ahead of time
  • Schedule in your workouts
  • Remember our health and happiness is what the holidays should be about

Take the time to be proactive as the parties start poppin’. By avoiding playing catch up after the holidays, your future self will thank you. Your health is the most important gift you can give yourself. Make the time for you.