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Hack Your Muscles: Comparing the Best Post-Workout Beverages

Hack Your Muscles: Comparing the Best Post-Workout Beverages

    It’s May, and for most people that means its time to get serious about getting your body into better shape. Prime beach weather is closer than you think, and you’re probably starting to get serious about hitting the gym regularly. But overdoing your workout can do more harm than good. In fact, your athletic performance starts to suffer once you lose about 2 percent of your body weight due to profuse sweating…and that takes less effort than you might think.

    If you plan to work out for over 60 minutes, you need to drink something more substantial than water afterwards. Lose too much water from exercising, and you can start to experience cramps, dizziness, and headaches as your body has to go into overdrive to keep your core temperature stable and your heart functioning normally as your blood begins to thicken to dehydration. And if you don’t rehydrate properly, you might find that your muscles are weak the next day, impairing your ability to lift weights.

    If you’re trying to sculpt a beach body, it’s important to drink the right post-workout beverage to rehydrate, replenish lost nutrients, and consume adequate protein to promote muscle growth. Plain water is good, but some other product might be better. But the diet aisle of your local supermarket has got dozens of post-workout hydration beverages to choose from. So which one is right for you?

    NOTE: The assessments below are based on my own opinions, personal experiences, and research. None of the products/companies mentioned below provided samples for review or have otherwise influenced the content of this article.

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    Milk

    Okay, so maybe suggesting milk after a workout makes you think of Will Ferrell in “Anchorman,” moaning “Milk was a bad choice!”

    And while the idea of chugging milk after a hard workout on a hot day might sound miserable, it has been argued that milk is a great beverage to quaff after hitting the gym. In a lot of ways, milk has it all: carbohydrates, electrolytes, calcium and vitamin D…and the all-important protein.

    According to Emma Cockburn, a lecturer at Northumbria University in northeast England, “The damage caused by exercise leads to a breakdown of the protein structures in your muscles, but that doesn’t happen until 24 to 48 hours later.” If you drink milk right after training, it will be digested and absorbed by the time your body needs it to repair muscle damage. It’s worth remembering that Michael Phelps famously chugged milk between events at the Beijing Olympics.

    Sports Drinks

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    There are as many types of fruity flavored sports drinks as there are brands of soda, and sadly, they both often have similar amounts of sugar. While they can replenish vital electrolytes, vitamins, and fluids, all that sugar post-workout can leave you feeling more jittery. Whenever possible, opt for a reduced calorie sports drink over the regular kind, as this will have less sugar, and therefore fewer calories.

    Cheribundi

    Cheribundi’s “Whey Cherry” tart cherry juice contains phytonutrients, anthocyanins, phenolic acids…in other words, compounds that refuel a tired body, reduce inflammation from over-exertion, and aids in muscle recovery. Whey protein is added for an extra muscle building benefits, and the cherry juice gives you 100% of your daily needs for a number of B vitamins. An 8 oz. serving has 160 calories. The taste takes some getting used to, as it is very tart, but the health benefits are worth it.

    SmartWater

    If you want electrolytes after a workout but are trying to reduce your caloric intake, consider zero calorie SmartWater, which consists only of vapor distilled water and electrolytes (Calcium Chloride, Magnesium Chloride, and Potassium Bicarbonate, to be specific.)

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    It doesn’t contain any protein, as in some other sports recovery beverages, but for exercise that is less about building muscle and more about maintaining tone or losing excess pounds, it can still be a good choice for rehydration, and is still superior to plain tap water.

    Beer

    According to a study at Granada University in Spain, a pint of beer is better at rehydrating the body after a workout than the same amount of water. Researchers argue that the carbon dioxide in beer helps quench thirst faster than water, the carbs in the beer replace calories (generally between 90-150 calories per serving in beer) burned during exercise, and trace salts and sugars in the beer replace lost nutrients.

    On the other hand, alcohol can have diuretic properties, so don’t rely on beer alone. If you want to experiment with beer as a post-workout beverage, perhaps try a beer after having a small amount of water, and follow the beer directly by an equal amount of water.

    Conclusion

    To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

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    Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
    Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
    Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

    How you choose to hydrate is completely up to you. Whether you need low-cal refreshment, or a heavy dash of protein to aid in muscle recovery, the good news is that there are plenty of post-workout recovery beverages for you to sample.

    What do you drink after a hard workout? Tell us in the comments below!

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    Science Says Screaming Is Good For You

    Science Says Screaming Is Good For You

    There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

    “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

    Primal Therapy

    Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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    How it Started

    “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

    It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

    “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

    Delving deeper

    Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

    Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

    Some Methods To Practice Screaming

    If you want to try it out for yourself, keep reading!

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    • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
    • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
    • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
    • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

    After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

    Scream Sing

    Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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    • Step 1 — Bear down and make a grunting sound.
    • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
    • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
    • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
    • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
    • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
    • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

    If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

    Scream into a pillow

    Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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    Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

    Featured photo credit: Sharon Mollerus via flickr.com

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