Recovery Drinks

Recovery Drinks

by - Ryan Whitney

Recovery is essential to any athlete no matter what level you participate at. Whether you're training for the Super Bowl or just to lose some weight around your stomach it is important to make sure your body heals. Recovery drinks and foods can help you feel and perform better. After a tough workout your body needs several thing; protein, electrolytes, water, and sugar.

The type of exercise you did changes the kind of recovery drink you need. Say if you were doing long distance running you would need a drink with plenty of water and electrolytes as you would have lost a lot of both of those in sweat. You also would need sugar because your blood sugar (glucose) will have dropped. Popular sports drinks like Gatorade can be effective at replenishing your body. Simply drinking lemonade or juice can work just as well.

However If you were doing a weightlifting workout, your muscles will have been stretched and torn and you need protein to repair them. Sugar is also need, because glycogen stores will have been depleted pushing weights around for an hour or two. Products like Muscle Milk have both of these, but if you want you can purchase protein powders online or at a grocery store that will also serve this purpose.

Quick and Easy Breakfast Recipes

Quick and Easy Breakfast Recipes

Jenna Seiler 

Scrambled eggs with bacon and toast

1. Crack eggs into a bowl. Add a pinch of salt and pepper.
2. Mix with a fork until scrambled.
3. Heat a pan and add bacon strips. Flip halfway. Fry until done.
4. Put a slice of bread in the toaster. Toast until done.
5. Heat a little butter in a pan. Add scrambled eggs.
6. Scrambled them until done!!

Yogurt, granola, and fruit parfait

1. Add vanilla yogurt to a cup. Fill halfway.
2. Layer strawberries, blueberries, and raspberries on top of yogurt.
3. Add more vanilla yogurt on top of fruit.
4. Pile granola on top of the parfait.
5. Enjoy!

French toast and sausage

1. Scrambled two eggs and ¼ cup milk in a bowl.
2. Add a dash of cinnamon.
3. Dip 2 slices of bread into egg mixture.
4. Put 2 frozen sausage links in a pan with a tablespoon of water. Cover with a lid.
5. Fry sausages 5 minutes, then remove lid. Fry another 2 minutes.
6. Meanwhile, heat butter in a pan. Add bread to pan.
7. Fry toast until golden brown.
8. Serve french toast and sausage with maple syrup!

Music - Spice Up Your Routine!

Music can be a very beneficial part of a workout if you use it correctly. Music has a certain affect on people when they listen, it can improve their moods, get their adrenaline up, and it can even calm people down. Almost every professional athlete has their personal pregame hype-up playlist.

Music can influencing certain memories and desires that can make the person inclined towards that memory. Say someone that when listening to a happy song with an upbeat tune, that person's mood will be lifted because of the tune and tempo.

Here are a few playlists we recommend for your specific workout routines. WARNING - Some of these song contain explicit words, clean versions are available if searched for. - by: Jack Patten

Warm Up-

1. Bring em out by T.I.
2. Lose Yourself by Eminem
3. All of the Lights by Kanye West
4. Work remix by A$AP Ferg
5. We Ready by Archie Eversole
6. Ali Bomaye by The Game
7. Numb/Encore by Jay-Z
8. Black Skinhead by kanye West
9. Plain Jane by A$AP Ferg
10. Put On by Young Jeezy

Workout-

1. Where the Hood at by DMX
2. ‘Till I Collapse by Eminem
3. Survival by Eminem
4. Stronger by Kanye West
5. Humble by kendrick Lamar
6. The Spiteful Chant by Kendrick Lamar
7. House Party by Meek Mill
8. Jungle Remix by X Ambassadors
9. Watch Out by 2 Chainz
10. X Gon’ Giv It To Ya by DMX

Science of Nutrition and Exercise 2017-18 is here!

We've been gone for a while, but we're back!  The Science of Nutrition and Exercise is up and running and will be posting just about weekly on a topic relevant to health and fitness.

Follow us for updates and try out some of our recipes, playlists, etc. to add some interest to your healthy lifestyle.

Enjoy!

To be continued....

As the school year comes to a close, it has truly been my pleasure working with the wonderful students in this class that were the energy behind Healthy Hawks.  Many of them are going on to college, careers or further education opportunities.  I wish them well and hope that a future class will pick up where they left off.
For now, Healthy Hawks blogs will be at a standstill....but our hope is that we helped someone out there be a little better informed, motivated or just piqued their curiosity about ways to live a healthier life.

Thanks for reading...be well.

Get Outside and Workout!

Spring is finally upon us! If your staring longingly out the window while jogging on your treadmill, try some of these exercises to get you out in the sun.

Workouts to do outside:

Tree Pull Ups:

-Find a tree branch and do as many pull ups as you can in 60 seconds. To challenge yourself do a push-up between each set of pull ups. Targets quads, biceps, shoulders and back.

Three Part Park Bench Push Ups:

-Put your feet on the park bench and your hands on the ground. Do 10 push ups.Then reverse the position and do ten push ups that way. Then do 10 push ups on the ground. Targets chest and shoulders.

Calf Hops:

-Stand under a tree and put your hands above your head. Jump up and touch the tree at the highest point staying at your toes the whole time. Do it for 60 seconds. Targets calves.

Park Bench Step Ups:

-Keeping your right foot on the bench, step up and down with your left foot, brining your leg to your chest. Then  keep your left foot on a bench and do the same thing with your right foot. Repeat the set 20 times. Targets abs and arms.

Try these exercises and you can improve your body and your tan!

http://www.fitnessmagazine.com/workout/motivation/get-started/best-outdoor-workout/#page=2

Science + Fitness = Performance

There has been a focus on new sportswear that can enhance an athlete’s performance. It brings them that extra inch that will allow them to strive towards victory. I’m going to be focusing on sports wear that was used in the recent Olympic games. First is the Speedo LZR Racer Swimsuit. This swimsuit was developed with the help of NASA and the Australian institute of Sport. It is made up of woven elastane-nylon and polyurethane material that supposedly holds the body in a more hydrodynamic position while in water. It also allows more oxygen to flow to the muscles. Finally, it avoids drag through ultrasonically welded seams. It has been proven by dozens of world records being broken since the LZR Racer first came out. 

The Adidas AdiStar Rowing Shoe is another upgraded sports apparel which allows the rower to transfer more power. This transfer of power is provided with a stable base which is why there’s a lightweight rowing plate with stabilizing outriggers. There’s also a built-in ventilation within the heel to keep the feet at optimum temperature.

To help runners adjust to high temperatures Nike created the Precool vest which holds a number of pre-frozen ice packs. The athlete wears the vest for about an hour prior to the race, reducing their core temperature. by reducing his/her core temperature the body won’t be wasting energy on trying to keep the body cool. 

Finally, Nike created the Aerographics Jersey for the USA basketball team. This jersey is designed to increase airflow by 31%. All of these inventions are proof of the technological advancements within our society and it's great that a number of these inventions are capable of helping athletes perform their best.