The Wake Plan 5 – Diet and nutrition
We’re not about to start telling you to ‘eat your greens’ or give you a meal planner, but if you’re looking to maximize the efficiency of your muscles, then we can offer some basic advice on how to look after them! Many injuries occur when fatigue sets in, and sore, aching limbs will prevent you spending the time on the water that we all crave. So, especially as the new season approaches and the prospect of feeling ‘beaten up’ after the first ride looms, following these simple guidelines may help reduce muscle fatigue, shorten recovery time and improve your muscle power!
Like any machine, filling the tank is very important! Avoid going for a ride without having a good feed before. This may sound obvious, but starting off hungry with no fuel for your muscles will only make you tired, strain your muscles and leave you cold… and vulnerable to injury. We could go into all the ‘ins’ and ‘outs’ of depleting glycogen stores in your muscles and liver resulting in reduced muscle performance, but in a nutshell, eat something before you ride keeping your blood glucose levels in good supply if you want your muscles to work properly!
The next obvious point is to stay hydrated. It may seem ironic that in a massive lake you’ll get thirsty, but you must not let yourself to that point! Don’t drink the pond water (really please don’t!) but instead make sure you always have a drink with you and sip before during and after your ride. Don’t be fooled into thinking that you won’t be sweating just because you’re in the water, with only a 2% body weight loss as sweat, performance is impaired, and with only 4% loss, the capacity for muscular work declines. *Staying hydrated will also help you concentrate and stay alert; a better physical state to be in than tired! For further details see http://www.brianmac.co.uk
After any exertion, sports professionals refer to the ‘magic half hour’. This is the window of opportunity you have immediately after strenuous exercise to get protein back into your system effectively and efficiently. For our purposes, you need only understand that replenishing your protein intake will reduce the amount of stiff and aching muscles and speed up recovery time, but also help maintain your muscles as the grow stronger.
In the early stages of the season, when you’re regaining your fitness levels, these pointers will help ease you back up to speed, but make sure you maintain these ideas throughout the season. If you’re keen to make sure that your nutrition meets the demands of your wakeboarding, please consult a qualified sports nutrition expert.
* “The maintenance of Fluid Balance during Exercise” International Journal of sports medicine, vol. 15(3), pp. 122-125, 1994
Next Week – Stretching and warm up
Wake Plan: Prevention is better than cure !!
The Wake Plan Series: Prevention is better than Cure
The Wake Plan 1 – Tailor Made Wakeboarding Fitness
The Wake Plan 2 – Complimentary sports and activities
The Wake Plan 3 – Trampoline Benefits
The Wake Plan 4 – Introducing Chiropractic
The Wake Plan 5 – Diet and nutrition
The Wake Plan 6 – Warm up and stretch
Friday 13 May 2011 | Permalink
Other posts in this category
