CyFitness CyFitness Magazine October - December 2014 | Page 26

νUTRITION CyFitness

Recover Faster
And Build Muscle
With Pineapple
This delicious, nutrient packed
fruit is the best post workout.

THINGS YOU
SHOULD DO AFTER
A WORKOUT

Add pineapple to your diet to heal injuries faster and boost post-workout gains,
and get more bang for your buck when you
toss it in a shake. Pineapple is rich in vitamin C, an antioxidant that plays an integral
role in tissue growth and healing. It helps
repair and maintain cartilage and bones,
which is especially helpful for athletes.
Pineapple also provides fiber, which
lowers cholesterol levels; vitamin B6,
which helps with the formation of red
blood cells and manganese, a mineral
needed in trace amounts but not often
found in today’s heavily processed foods.
The best thing about pineapple is that it contains the enzyme bromelain. Bromelain aids
in the digestion of protein, and it may be used
to curb inflammation in athletic injuries.
As long as extra sugar isn’t added to pineapple, it maintains its health benefits regardless
of whether it’s fresh, canned, or in juice form.

Get the best results by incorporating these
practises into your post-workout regimen.

Y

our workout doesn’t end after your
abs session. To get the best results
as possbile from each training session, you need to develop as much time
to your post-wrokout routine as you do
to everything leading up to your first set.
If you are looking to recover faster,
improve your range of motion I suggest
these three things after you train.

#1 Foam Roller
It will be painless but is worth it. You will improve your
flexibility, increase blow flow and circulation. Good
thing to do before and after workout. Foam roller enables you to get get a dipper stretch and I advice you to
do before your stretches at the end of your workout.

#2 Stretching
A post-workout stretch is especially for those who have
bulked up and lose flexibility and range of motion.
Stretching, if its done correctly can help the nervous system relax and recover along with benefiting the muscles.
Work your stretch too hard and you more likely pull
or strain something. The key to good stretch is to find
that balance between discomfort and pain.
25 | CyFitness Mag |Issue 2

#3 Rehydrate
The body is cool itself down as
you are blasting through a grueling workout. Without refilling
the fluids you are losing through
sweat you will get dehydrated.
Sweating out two percent of your
bodyweight will translate to negative effects on performance. Proper
hydration regulates the body temperature and lubricated the joint; it
can also help stave off constipation.
Here is how you can check if you are
in a good status. Your urine should
be clear or light yellow. If your
urine is yellow you are dehydrated.