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7 Lessons To Learn From A Toddler In Order To Rebound From Injury

7 Lessons To Learn From A Toddler In Order To Rebound From Injury

The next time you are faced with a running injury and forced to hang up the shoes for a while, embrace it with the energy and enthusiasm of an 11-month old and enjoy the journey back.

This past spring, as I built mileage toward my first marathon which lay on the horizon, I aggravated my IT band, and was forced to reassess my overall fitness and health. I was now resigned to strength training, cross training, stretching and icing to rehab.

None of these activities are especially dear to me, which is probably what got me into the predicament in the first place. Although I initially found myself schlepping through the motions each day as if to knock out chores on a checklist, I soon joined forces with a competent training partner, my then 11-month old son, Deacon.

In no time at all, he provided some much needed insight on how to move forward after being dealt a setback. Below are the seven lessons best learned from someone who has never even walked before.

1. Back to the basics

Before we ever learned to run, we learned to walk. And how did we do it? By building up our strength and confidence one step at a time. Much is the same when we are dealt with an injury. We have to take a step back, determine our deficiencies, and improve those areas, one step at a time.

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Tip from Deacon: Don’t feel defeated if you have to use modified or assisting devices. Deacon preferred a four-wheeled lion to help him from Point A to Point B.

2. Have a short memory

As I watched my 11-month old son encounter minor setbacks, he became frustrated. But he had an equally effective counter – a short memory. As adults, and runners, we grow accustomed to walking and running long distances.

We suddenly have that ability taken away, and there is an accompanying psychological effect. It can be disappointing when we compare a 30 minute indoor strength training routine to a two hour, outdoor 10 mile run, that we may have done just a few weeks prior. Don’t fall victim to this mind game – stay in the moment.

Tip from Deacon: If you encounter a setback, distract yourself. Cheerios work well.

3. Get plenty of rest

As he transitioned to sitting up, crawling, pulling up, and walking with assistance, Deacon put in some much needed rest, sometimes up to 12 hours a night! Don’t get me wrong, when he is tired, he still fights the notion of going to bed.

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But is our situation as injured runners (and adults) much different? As we build back our strength, our bodies also need valuable rest. As adults, we too struggle against temptation to get that much needed rest almost daily due to things like work schedules, TV, and social engagements.

Tip from Deacon: Try to get in a routine that is similar each day as bedtime approaches, and have a cue for yourself that it is approaching. Like a bath with all of your favorite toys.

4. Cross training

He crawled, he planked, he did toddler modified burpees. If Deacon woke up every day and tried to stand and walk with no help or progression, he may never have met his goal of walking.

The point being, his approach to overall fitness helped build strength and agility that would allow him to meet his goal progressively, over time. The more varied your approach (cycling, walking, strength training, swimming, etc.), the better your overall fitness will be, and the lower your risk for injury.

Tip from Deacon: Incorporate as many different toys as possible.

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5. Have fun

Imagine how weird it would look if he woke up from his nap, changed himself into workout clothes, and struggled through sets and reps with a painful look on his face. Instead, he tackles his toddler-modified workout with a smile on his face, and has fun doing it.

Whatever the exercise of the day or moment might be, add a twist or competition to it to make it fun again (plank-off, anyone?).

Tip from Deacon: Add music to your workout, and when you feel like dancing, dance!

6. Keep your intensity

Just because you are sidelined with an injury does not mean you have to slog through the rehab assignment. Without risking further injury, look for ways to maintain the intensity of each workout.

Watch a toddler barrel through playtime. They take on a circuit mentality as they cycle through activities with minimal break time.

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Tip from Deacon: Spread your workouts apart. Rather than sit between your sets, crawl (or walk, or jog, depending on injury) to the next station or exercise.

7. Remember that everyone has a different timeline

Pick up any child development book and it will give you an age that the average child will begin to walk. But we all know they don’t wake up that day and start walking, as they all have their own unique timelines.

Injury rehab is no different. Google “IT band rehab” and you will similarly find advice for how long you should take off. Again, every runner will differ. Be patient, and know you may not be “average”.

Tip from Deacon: Celebrate the smaller milestones along the way.

Featured photo credit: Yoga/Elvert Barnes via imcreator.com

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Published on November 8, 2019

What to Eat After a Workout (Revealed by Professional Trainer)

What to Eat After a Workout (Revealed by Professional Trainer)

With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

Why It Matters What You Eat After a Workout

You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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What to Eat After a Workout to Gain Muscle

Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

  • Building enzymes and hormones
  • Immune system function
  • Keeping hair and nails strong
  • The building block for skin, bones, ligament, and cartilage
  • Balancing fluids
  • Maintaining proper pH
  • Transporting and storing nutrients

And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

The Best Protein Sources and How Much You Need

Some good post-workout protein sources include:[2]

  • Eggs
  • Tuna
  • Salmon
  • Grilled chicken
  • Oatmeal and whey or plant-based protein
  • Cottage cheese

As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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How Many Carbs Do You Need?

Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

  • Oatmeal
  • Rice cakes
  • White rice
  • Chocolate milk
  • Regular and sweet potatoes
  • Fruit
  • Quinoa

What Not to Eat After a Workout

Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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What to Drink After a Workout

Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

  • Regulating body temperature
  • Transport of nutrients
  • Circulation
  • Digestion and absorption
  • Cognitive functions

Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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How Long Should I Wait to Eat After a Workout to Lose Weight?

Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

Final Thoughts

Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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Featured photo credit: Ryan Pouncy via unsplash.com

Reference

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