{"id":274,"date":"2009-02-20T10:54:09","date_gmt":"2009-02-20T18:54:09","guid":{"rendered":"https:\/\/theathleteslawyer.com\/cases\/triathlon-trial-lawyer-doug-landau-makes-sure-he-has-protein-drink-after-every-race-and-hard-workout\/"},"modified":"2009-02-20T10:54:09","modified_gmt":"2009-02-20T18:54:09","slug":"triathlon-trial-lawyer-doug-landau-makes-sure-he-has-protein-drink-after-every-race-and-hard-workout","status":"publish","type":"post","link":"https:\/\/landauinjurylaw.com\/theathleteslawyer\/2009\/02\/20\/triathlon-trial-lawyer-doug-landau-makes-sure-he-has-protein-drink-after-every-race-and-hard-workout\/","title":{"rendered":"Triathlon Trial Lawyer Doug Landau makes sure he has protein drink after every race and hard workout"},"content":{"rendered":"

What’s up with all the bottles ? Why does Triathlon Trial Lawyer Doug Landau go to races, spin classes and the Herndon High School track with a cooler bag full of water bottles ? Is there some super secret potion inside ?<\/p>\n

For an intense workout or race, the herndon Reston area injury and disability lawyer does indeed pack water, as well as an electrolyte rich solution to drink during exercise to prevent cramping, dehydration and “bonking.” However, as important are the bottles prepared in advance for the post-workout recovery. Landau has found that his muscle soreness is reduced and his recovery is hastened by having a sports drink with protein within 20 minutes of finishing his race or workout. There is an excellent article by highly regarded nutritionist Nancy Clark<\/a> in the October, 2008 issue of the Running Journal, “Protein and Runners” which talks about the science of this “recovery window.”<\/p>\n

Clark writes in another piece on “underperforming athletes<\/a>“:<\/p>\n

Recovering with both carbs + protein<\/strong><\/p>\n

Recovery foods should offer a foundation of carbs with protein as the accompaniment. A reasonable target is about 240 calories of carbs (60 g carb) and about 80 calories (20 g) of protein. Some popular choices include Greek yogurt with honey, chocolate milk, cereal with milk, and pasta with meat sauce. You need not buy engineered recovery foods; standard fare works fine!<\/p>\n

Note that recovery foods can be eaten pre-exercise. That is, a pre-exercise yogurt gets digested into amino acids and glucose; those food components will be ready and waiting to be put into use when you stop exercising. In a 10-week study with recreational body builders, those who consumed a protein-carb supplement both immediately before and right after the mid-afternoon strength training session gained 2.3 pounds more muscle and 7 pounds more in strength (as measured by bench press), compared to the group without the pre- and post-exercise fuel. (2) Athletes who do two workouts a day really need to rapidly refuel with a proper recovery diet. A six-week study with swimmers reports those who did two workouts (morning and afternoon) sprinted slower than those who swam only in the afternoon (3). If nutrition is your missing link, don’t even think about double workouts!
\nSolution: You may not feel hungry for solid foods after a hard bout of exercise, but you are likely thirsty. A fruit smoothie (made with yogurt) is excellent for recovery, as is a chug of chocolate milk. Both contain carbs to refuel, and protein to build\/repair muscles and reduce muscle soreness.<\/p>\n","protected":false},"excerpt":{"rendered":"

What’s up with all the bottles ? Why does Triathlon Trial Lawyer Doug Landau go to races, spin classes and the Herndon High School track with a cooler bag full of water bottles ? Is there some super secret potion inside ? For an intense workout or race, the herndon Reston area injury and disability…<\/p>\n

Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[780,942,1147,1588,1759,1840,2888,2894,3029,3466,3598,3764,4003,4119,4513,4913,5251,5327],"class_list":["post-274","post","type-post","status-publish","format-standard","hentry","category-cases","tag-bicycle-crash","tag-bike-helmet","tag-brain-injury","tag-cyclist-injury","tag-diet-and-exercise","tag-doug-landau","tag-inflammation","tag-injured-athlete","tag-intense-exercise","tag-mechanical","tag-nancy-clark","tag-nutritionist","tag-post-workout-protein-drink","tag-protein-and-carbs","tag-running-journal","tag-stops","tag-triathlon-trial-lawyer","tag-underperforming-athletes"],"acf":[],"yoast_head":"\nTriathlon Trial Lawyer Doug Landau makes sure he has protein drink after every race and hard workout - Sports Injury Law<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landauinjurylaw.com\/theathleteslawyer\/2009\/02\/20\/triathlon-trial-lawyer-doug-landau-makes-sure-he-has-protein-drink-after-every-race-and-hard-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Triathlon Trial Lawyer Doug Landau makes sure he has protein drink after every race and hard workout - Sports Injury Law\" \/>\n<meta property=\"og:description\" content=\"What’s up with all the bottles ? 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