All posts tagged with: Benefits

Whether you’re training to run a marathon, lifting weights at the gym, attending a yoga class, hiking up the Grouse Grind, or kayaking in Deep Cove, you’re body is working hard, burning calories and pushing your muscles to keep you going. Understanding how to refuel your body and repair your muscles after a workout is key for success.

During every workout, cells, tissues and bones throughout the body are pushed and pulled. At the end of the exercise, the body instantly goes in to recovery mode. The body needs to be refueled to begin the repair cycle. The two key nutritional requirements the body needs are protein and carbohydrates.

Protein keeps the body healthy and maintained. Both the enzymes and hormones in protein are needed for growth, healing, digestion, fitness, and immunity. Protein is also beneficial for weight management and is associated with alertness and attitude.

Daily fitness levels determine the amount of protein required each day. Very active people require 0.75g of protein per pound of body weight per day, 0.6g for moderately active people, and 0.5g for mildly active people. For example, a moderately active male weighing 170lbs would require about 102 grams of protein per day.

Sources of Protein:

• 3.5 oz Chicken: 15 grams
• 8 oz low-fat yogurt: 12 grams
• ½ cup black beans: 8 grams
• 1 scrambled egg: 6 grams
• 1 cup of broccoli: 5 grams

Post work-out the body requires 20-25g of protein within 25 minutes of completing exercise. Most people who work out miss this incredible window of opportunity. Within this time period is the biggest benefit to rebuild muscles, delivering greater strength and maximizing the workout. After 25 minutes without consuming protein and carbohydrates, the workout is essentially complete without long-lasting benefits, other than the calories burned during the workout period. Anything in excess of 25g of protein per serving is wasted because the body can only process that amount at one time; the rest is removed from the body as waste.

While you’re probably not going to have four scrambled eggs ready and waiting for you immediately after showering at the gym, or able to consume five cups of broccoli after running 29km, or having 1.5 cups of black beans, there are other options available to quickly get protein in your body as you travel from your exercise program to your work, home, or next activity.

Protein bars are an option post-workout, however, the fastest method for the body to absorb protein is in liquid format. Protein bars are better used throughout the day as a longer sustaining energy source.

A second option is to get a to-go shake. To-go shakes are high in sugar or calories, especially if they are from coffee shops or fast-food restaurants, and do not contain a significant amount of valuable protein. Juice bars are expensive and not always conveniently located near a gym or where you have completed your fitness.

The third option is to mix protein powder with milk or water. There are a number of really great protein powder options, however, protein powder can be clumpy if it is  not made using an expensive shaker bottle, and potentially make a big mess in your gym bag if it spills.

A fourth and convenient option is to bring a pre-packaged protein shake. Muscle MLK* is a good option because it doesn’t need to be refrigerated. Each bottle has 20-25g of protein, 9-11g of carbohydrates and is lactose and gluten free. Muscle MLK does not contain milk; however it does have dairy based proteins (calcium & sodium caseinate, milk protein isolate, and whey) that are derived from cow’s milk. Muscle MLK is available in 12-pack cases or can be purchased individually at 7-Eleven stores.

What’s most important is that you refuel your body immediately after working out.

*In Canada, Muscle MLK is a different formula than Muscle Milk in the United States, because of different requirements by Health Canada.

There is not doubt, long distance running is hard on the body. Half, full and ultra-marathon runners ensure a lot of stresses on their feet, legs, lower back, shoulders and neck. Sometimes it can be resolved by using proper footwear and correct running posture, however, muscle recovery can be sped up through effective massage therapy techniques.

Pre-race, a RMT can help loosen tight muscles, delivering blood rich with nutrients and oxygen to the tissues, resulting in increased running performance and reduced chance of injury.

“Fascial release therapy releases the muscle so it can contract more efficiently;  resulting in better performance and reduced chance of injury,” said Michael Desrochers, RMT at painPRO Therapeutics in Vancouver, BC.

Additionally, a good RMT will also help runners with effective stretches for pre and post race to reduce injury and to speed up recovery time.

“Post-race, massage is most effective 48-72 hours after finishing,” Micheal explained. “Swedish style massages are ideal. The long, sweeping strokes promote circulation back to the heart.”

Runners should also avoid deep tissue massages and long, static stretches; the muscles are already weak and compromised. Slower, dynamic stretches are recommended for endurance based sports, like long distance running.

With the BMO Vancouver Marathon just days away, it’s time to think and plan for post-race recovery. According to Matt Thompson, a Registered Massage Therapist and personal training and conditioning expert at PainPro Theraputics, massage therapy should be near the top of your post-race game-plan.

“A post event massage is a very good idea,” Matt said. “The best type of massage for this is a general Swedish style massage with lots of long sweeping strokes that promote circulation back to the heart.”

It is strongly recommended to avoid deep tissue treatments immediately following a race because the tissue is already weak and compromised from the marathon run.

“Long static stretching should also be avoided,” added Matt. “Slow, dynamic stretching is best for post event endurance based sports.”

Any time within the first 48-72 hours after completing a marathon is recommended for a massage treatment to get the blood circulating and to relieve muscle tension.

PainPro Theraputics will be providing free massages to BMO Vancouver Marathon participants during race package pick-up May 3-5 at the Health, Sports and Lifestyle Expo at Canada Place, and receive a $10-off coupon towards a post-race massage to speed up post-race recovery.

Long distance running puts a lot of strain on a runners body. Runners often complain about being tight, cramping, having tension and other tissue injuries. Massage therapy is an effective treatment for runners to help recover faster.

According to Vancouver’s PainPro Therapeutics, here are the top three benefits runners can receive through massage therapy:

1. Speed Up Recovery Time: This is done by loosening tight muscles. Chronic tight muscles restrict blood flow, which traps in de-oxygenated blood causing pain and discomfort. Massage can help break up the adhesion in the muscle that causes tightness, reducing the restriction of blood flow, bringing fresh, oxygen-filled blood allowing the muscle tissue to repair and heal faster. A post-race massage can help a runner recover faster in a shorter period of time, meaning they can focus on what they love doing – running pain free!
2. Improve Running Time and Performance: Runners are always looking for ways to run faster, smoother and reduce their risk of injury. Fascia is a connective tissue found throughout the body. It’s a 3D web support of muscles. As you start to run, the fascia becomes tight and begins to compress the muscle causing compression of blood vessles and nerves, giving the sensation of tingling or weakness. Fascial therapy  releases the tension by lengthening and expanding the muscle tissues, reducing the overall pressure, which leads to better performance.
3. Educate: An RMT who understands the mechanics and nuisances of a long distance runner can be a runners best friend because they have a wealth of information. They can provide valuable ‘homework’ assignments to further improve recovery time or prevent further injury including stretching and strengthening exercises, and other effective treatments like hydro-therapy.

PainPro Therapeutics offers affordable, quick, and easy access to effective pain relief through advanced massage therapy techniques. The have clinics in the business district and in Coal Harbour in downtown Vancouver and offer both same-day and online booking capabilities.