Post-Exercise Nutrition: Are You Eating for Results?


Post-workout nutrition can be a bit of a complicated topic. Some research studies say that you should have your meal/shake immediately after your workout. Other studies say that you have a 45-minute window. And other studies say that you can refuel any time within 2 hours.

And that’s just talking about nutrition timing, let alone what you should be including in your post-workout meal!

To make it easier for you, here are a summary of the post-workout nutrition “rules” that will help you get the most from your training.

Why is Post-Workout Nutrition So Important?

Post Workout Nutrition is simply the nutrition that you give your body after training. It has 3 specific, and very important, purposes:

1. Refill glycogen levels (your energy stores)

2. Reduce protein breakdown (increase muscle size/quality)

3. Increase protein synthesis (repair any damage caused by the workout)

Optimum post-workout nutrition can therefore re-energize your muscles, enhance the recovery process for reduced incidence of injury, and improve your performance in subsequent workouts.

Yes, what you eat post-workout is a big deal!

Forcing Your Muscles to Get Bigger and Stronger

The process of working out is simple. You’re breaking down the muscles and then repairing them so that they are stronger and bigger than what they were before the workout.

This process happens through the breakdown of old, damaged proteins (called Protein advocare 24 day challenge photos Breakdown) and the build-up of new ones (called Protein Synthesis). This process of breakdown and build up is called Protein Turnover.

As I’m sure you can imagine, during a workout there is more of a breaking down of proteins rather than building up of proteins. Every muscle-up or human flag you perform actually breaks down your muscles a little further, which represents an opportunity to build them back up, bigger and stronger.

This muscle growth (called Muscle Hypertrophy) occurs when Protein Synthesis outpaces Protein Breakdown.

The protein breakdown process happens during the workout and the process of protein synthesis happens through many things post-workout, one of these being your nutritional choices.

Multiple studies have shown that with correct post-workout nutrition, protein synthesis is stimulated and protein breakdown is suppressed, which is why this topic is so important!

However, simply eating more protein is not the answer. (Fellas, put down that scoop of protein for just a minute!)

I’m sure you’ve experienced this feeling: You’ve just finished a tough workout — your muscles are pumped and your endorphins are flowing. But your body feels exhausted.

This is a sign that your body’s stored carbohydrates (glycogen levels) are significantly depleted. Glycogen is basically sugar (i.e., carbohydrates) that’s stored in your muscles as an easily-accessible form of energy. Once it’s depleted, it takes time and nutrition to build it back up.

This is why it’s so important to get a combination of protein AND carbohydrates after your exercise sessions.

Now, you can definitely eat a meal of chicken breast and brown rice after an exercise session, however whole food meals aren’t necessarily the most beneficial choice.

What? Aren’t whole foods are supposed to be the pinnacle of proper nutrition?

This may be true in most cases (a whole food diet is great!), but post-workout there are two reasons why things are different:

1. Whole foods take longer to digest — and after a workout you want the nutrients delivered as quickly as possible to your muscles

2. Some people don’t have the appetite immediately after training, therefore eating whole foods isn’t desirable

This is when liquid forms of nutrition (i.e. shakes and smoothies) come into play.

With intense workouts, I suggest you start by taking 30 grams of carbohydrates and 15 grams of protein per hour of workout time. So, if you make it through a 2-hour workout, your post-exercise meal will include at least 60 grams of carbs and 30 grams of protein.

This applies primarily to workouts focused on building muscle. Exercisers who are looking to lose 10 pounds or more don’t need to be as concerned with carbohydrate:protein ratios as they do with their overall calorie intake. Achieving a modest calorie deficit should be their overall nutritional goal.

Try these 4 simple smoothies that provide the protein and carbs your muscles are looking for post-workout:

When Should You Eat?

You now know that getting the right type of post-workout nutrition will aid your body in enhancing Protein Synthesis, ultimately leading to a leaner, stronger you. But when should you eat these perfect meals?

This concept has many names: Some call it the “window of opportunity,” some call it the “golden hour.”

In simple terms, studies have shown that there is a time window during which your body is geared to accept nutrients that will inspire muscle repair, muscle growth and muscle strength.

This window “opens” immediately after your workout and closes sometime 1-2 hours later.

If your body receives the correct nutrients during this window of opportunity, you’ll receive the maximum benefits because your muscles are literally primed to devour any nutrients you send their way.

On the other hand, if your body doesn’t receive the correct nutrition during this window, even if it’s only an hour after the window “closes,” you run the risk of decreased muscle glycogen stores and inhibited protein synthesis.

In other words, you won’t maximize the muscle gains you could have achieved. So, work hard and then eat (or drink) up!

Motorola Solutions Delivers New Mobile Computer Solution to Yodel, to Enhance Operations and Improve Service Delivery


Lifecycle Management (MLM) from Motorola

Solutions, Inc. (NYSE: MSI) is setting a new standard for

optimizing the performance of business-critical mobile device

environments. The service is aimed at companies that want to use mobile

devices to transform their business operations.


one of the United Kingdom’s leading parcel carriers, is working with

Motorola to ensure its device portfolio supports its goal of delivering

market leading service. With a workforce of up to 16,000, Yodel delivers

around 135-million parcels per year on behalf of the UK’s top retailers,

both into stores and direct to consumers.

The company uses handheld mobile devices including Motorola Solution’s MC67,


and RS507

to scan parcels, give its drivers how to become an advocare distributor delivery instructions and capture

customer signatures. Mobile technology is crucial to the delivery

process with individual parcels being scanned at various stages in order

to provide accurate tracking for Yodel’s clients and their customers.

Its alliance with Motorola gives Yodel a comprehensive managed solution

allowing full visibility of its 8,000 mobile devices and 12,000 seasonal

devices, ensuring its workforce is well equipped to provide an effective

and efficient service. Motorola’s MLM solution has allowed Yodel to cut

deliveries confirmed on paper in half compared to previous years while

reducing data latency issues by more than 50%.

The MLM solution helps ensure the successful introduction of mobile

device technologies across an enterprise by speeding rollout and

providing operational support for mobile device and application

planning. MLM also supports deployment, management, service desk,

repairs, reporting and analysis. Performance is governed by

customer-specific service-level agreements and clients will have

visibility to all operations and performance measures through the

Mobility Lifecycle Management Portal, a customizable browser-based

reporting and analysis tool.


Yodel is currently operating from more than 60 locations, delivering

more than 135-million parcels per year on behalf of more than 1,500

clients, with a focus on retail.

The MLM service builds on Motorola’s global leadership in mission- and

business-critical communications by providing agnostic lifecycle

management across Windows® Mobile, Apple® iOS and Android®-based

operating systems from a wide variety of device manufacturers.

A fully managed service, MLM improves operational capability, making

it easy to scale to meet changing business needs and reduce

operational risk through specialized service delivery and logistical



Gary Aitkenhead, services vice president, Motorola Solutions Europe &


“Motorola Solutions is extremely pleased to be working with Yodel on

delivering our Mobility Lifecycle Management service. We believe that a

combination of Motorola devices with our professional services and the

ability to monitor and configure devices with real-time visibility will

revolutionize Yodel’s operations and enable the company to consolidate

and grow its position in the UK delivery market.”

Dick Stead, executive chairman, Yodel

“The real driver behind logistics isn’t vehicles, but technology. Our

alliance with Motorola Solutions provides us with a one stop solution to

managing our estate and future proofing our business.”


Website: Motorola

Solutions Global Solutions and Services

Website: Yodel

Video: Mobility

Lifecycle Management

White Paper: Build

a Mobile Device Environment for Innovation

Blog: It’s

Time to Redefine Mobile Device Management

Facebook: Motorola


Twitter: Motorola


About Motorola Solutions

Motorola Solutions is a leading provider of mission-critical

communication solutions and services for enterprise and government

customers. Through leading-edge innovation and communications

technology, it is a global leader that enables its customers to be their

best in the moments that matter. Motorola Solutions trades on the New

York Stock Exchange under the ticker “MSI.” To learn more, visit

For ongoing news, please visit our newsroom

or subscribe to our news


About Yodel

Yodel is the UK’s leading parcel carrier, offering the widest range of

service options.

The company handles over 135 million parcels every year.

It has approximately 1,500 clients and a relationship with 80 per cent

of the UK’s top retailers.

Yodel is headquartered in Hatfield and has over 60 locations across

the UK, including three central sorts and over 50 service centers.

Yodel offers a range of services to meet the needs of its clients and

their customers:

Yodel Home and Yodel Business – two van-based networks with

service centre based drivers

Yodel Neighborhood – a neighborhood courier service offering

extended delivery hours

Yodel World – international service

CollectPlus – Yodel’s joint venture with PayPoint, which allows

consumers to collect, return or send parcels from their local

convenience store, newsagent or petrol station. The service

currently has over 260 retail clients and is available in over

5,500 locations across the UK.

YodelDirect – Yodel’s door-to-door consumer parcel service, ideal

for online marketplace sellers and SMEs

Arrow XL – Through its sister company Yodel also offers a two man

service for white goods and large items up to 120kg.


trademarks or registered trademarks of Motorola Trademark Holdings, LLC

and are used under license. All other trademarks are the property of

their respective owners. ©2014 Motorola Solutions, Inc. All rights


How Housetop Geeks Can Learn Roofing Skills in Waukesha

Take Football, for example. Half the enjoyable of watching the game is being with your close friends, whether in the living-room or tailgating it. (Wish to know the best time to do your purchasing? Go throughout the afternoon of Super Dish Sunday. You’ll feel like you have actually strolled onto the set of I Am Tale.) This is a communal feeling of fandom, one that brings individuals together as well as doesn’t disrupt their regular functions in culture.

It appears like a weird mystery, being inwardly drivened while being consumed on something outside. However, understand that a big issue about being inwardly oriented is that you risk of running into things about yourself you don’t such as while you exist. And this is where we come across the coping mechanism of the geek. You take all your additional power and also fixate on whatever the obsession is so you DO N’T need to see those parts of you. The obsession uses up all your energy and time so you don’t need to see on your own. However at the same time, those paradigms that produce, promote and suffer a life time of pain and also confusion still own you.

Geeks, nonetheless, tend to be enthusiasts (whether it be sci-fi, gaming, electronic devices, computer systems, comics or something else). More than that, they are obsessed and also fixated on something to the point of exclusion. They utilize their fixation to turn away from culture and not to be part of it. Which is where Ms. Smith’s summation enters into play. Yet below I’m mosting likely to add more to it: pain. And also in a little bit, we’re going to include another thing: confusion. Their fixation is a method to escape from both feelings.

The term ‘fan’ is a shortening of the word ‘fanatic.’ It’s made use of as a way to explain someone who has an obsession or addiction on something past an academic norm. Currently several fans are not so obsessed that it is considered harmful or antisocial. Actually, being a follower of something is frequently appropriate and also very much part of social networks and also the material of society.

Yet allow’s start with discomfort. Not fitting in injures. While one can claim that nerds are continuously pestered with weird looks, uncomfortable responses and also rapid modifications of topic, realize that grownups are a whole lot nicer to someone who is different compared to youngsters. Much of a nerd’s pain is based on memory of, as opposed to current misbehavior of, others. Yes, there is incredible pain in being inadequately interacted socially. Yet as opposed to helping them get over the past and also adjust to the here and now, a nerd’s fixation advertises extension of that pain when roofing.

Placing that in plain English, it offers you a method to deal with the discomfort of how you believe, without needing to alter … how you assume.

I reveal my age when I tell people that I bear in mind when the term ‘geek’ meant a man, that attacked the heads off poultries, in a carnival freak program. Even at that time, such a person wasn’t thought about well socialized enough to fit in society. Over the decades, I watched the word geek turn into the myriad of meanings it has today.

Smith really struck the nail on the head with this summary. Of unique rate of interest is this part of a sentence ‘… really felt so little kinship with his very own earth that he regularly traveled to …” Keep that in mind, because it is indispensable to the following part of this essay.

Which’s where Smith’s monitoring about nerds being ‘turned inward’ becomes important. On the surface, it’s a mystery. Just how can you be transformed inward when you’re consumed with something exterior? One response is that when you’re stressed with something, you never ever have to take a look at on your own.

Prior to we get too far right into the details of ‘Violence Geeks,’ let’s check out the standard of the modern-day definition of ‘geekdom.’ Julie Smith in the New Orleans Beat defined a geek: a bright boy turned internal, poorly socialized, who felt so little kinship with his very own world that he regularly took a trip to the ones designed by his preferred authors, who considered that key, wonderful area his computer took him to a Milwaukee MMA Gym — someplace amazing, a location much more genuine than his very own life, a land he might overcome, not a shabby teenager’s area in his moms and dads’ house.

Second, despite its seemingly outside focus, an obsession is based on internal orientation. If you recognize a physics example, an implosion is generally adhered to by a surge. The fixation resembles the explosion that follows the implosion. You do not specify of fixation till you’ve been turned inward for a very long time.

Video roof tips, make your home roof useful for years

Video clip marketing is among the most effective strategies you could make use of to improve your company. It is a significant error not to utilize this highly reliable advertising approach. This article has several terrific video clip advertising and marketing pointers. By studying them carefully and also applying them to your company, you make certain to delight in significant success.


YouTube has superb modifying attributes. For instance, you have the choice to sack comments throughout your videos. Make the most of this function by including web links, marketing deals and appealing discount coupon codes that are relevant to the product or service you are marketing.

If you are as well timid to show your face on the screen, you should attempt to edit something like Google Search Stories in order to help you. This is a good way to reveal your users every one of the essential info you should without stressing over needing to show every person your face.

Video is a wonderful tool for communicating suggestions. This works in business by revealing consumers exactly what makes your business special. A brief video explaining your products or highlighting your encounter will certainly go a long way to making that sale. Remember to be clear and also make any ideas your share straightforward to recognize to make sure that your video advertising and marketing campaign will certainly be a total success.

If you decide to work with a video clip advertising and marketing expert to create a video clip for your video production company, have a look at their profile first. You have to work with a specialist that can produce some top quality video clips, attend to a certain particular niche as well as encourage consumers to purchase an item. Do not squander your time and money on a specialist that does not have a great profile.

When you produce a video for marketing functions, your viewer has to believe you. Anything forged within the video clip, be it, your background or your attitude, will certainly throw them off. If you want them to believe just what you’re trying to tell them, be straightforward, clear and come off as warm as well as pleasant.

Position your video material on YouTube and link it back to your site. This could help your video clip be seen by a wide audience as well as potentially obtain discussed and moved to the front page. The kind of direct exposure that YouTube provides, partially due to the fact that it is had by Google, is massive.

A few of one of the most reliable ways to gain a target market for your video clips will be by using advertisements in social media sites or qr codes to route individuals to your own video clips. Individuals that see these advertisements will already have the methods (as well as most likely the time) to enjoy the video. If they like it, they can instantly share the link with a close friend, providing your company’s video clip yet another direct exposure!

Always ensure you’re keeping great track of your stats. You can see how many times your video has actually been watched and where those sights are coming from. You can discover a lot from this information.roof-house

Usage videos to address your viewers concerns. This is an outstanding opportunity to supply appropriate details that your audiences will wish to see. When making your video, state the question, after that the solution and also finally clarify just how you developed that solution. This is not a time to be timid. You will should clarify carefully the answer.

Did you recognize that Google Web designer Devices has a video site-map tool? Google can not crawl the content of a video, so you need to supply them details regarding the video clip, so they can index it as well as add it to their website. Inspect to read more on how to create the XML report.

Video advertising and marketing could appear like a tough nut to fracture. It is much easier to do if you infuse some humor right into your videos. This will certainly constantly captivate your customers and also keep them returning for even more. Be careful with this technique and reveal your video clips to others prior to publishing. You might end up not being funny and also making your business appearance bad.

As was talked about in the opening paragraph of this short article, video advertising and marketing is a terrific, highly effective means to enhance your business as well as boost earnings. By taking advantage of the great information you have actually found out by reading this short article, you can see higher revenues compared to you ever envisioned. Don’t wait any type of longer, begin working on your video clip advertising technique today!

Local Internet Search Engine Optimization For 2012

Maddie Swymer. Your average Joe can make a serious bit of money, to help pay bills within this troublesome economic world that we’re living in. Your average Joe will make a significant little bit of money, to aid pay bills within this troublesome economic Online Marketing Comany world that we’re living in. When referring to fishing in West Virginia, we’ve all heard some absolutely great things! But, what a great deal of people don’t know is, well, in which the best fishing is! You have fly fishing in West Virginia, catfish fishing, bass fishing, and, of course, places that you simply could possibly get your fishing license in West Virginia.

An SEO consultant, part of an SEO firm, also knows a great deal about HTML and web optimization. It is also very convenient for the consumers to obtain details in regards to a particular vehicle via text messages. The local stack results are directly above the localized organic results. Don’t feel defeated, you will find thousands of topics, and keywords that are heavily searched with limited results on google’s search engine.

Significance Of Seo For Physician By: James Parker – Search Results Optimization may be understood to be a modification process involving research and analysis of your website by having an aim to increase its capacity for engines like google to display website in search results. First of all, of every one of the places you can fish inside the state of West Virginia, this can be certainly one of probably the most BEAUTIFUL lakes that you simply may possibly fish in Racine! There are also quite a few places for fly fishing in West Virginia. If a user sees that your ad contains a URL link with relevant keywords, they’re more likely to really click on your own ad.

First of all, of all of the places you can fish within the state of West Virginia, this is among the most BEAUTIFUL lakes which you can possibly fish on! There may also be quite a couple of places for fly fishing in West Virginia. To learn more about how exactly you can win the bid in Google AdWords, feel liberated to visit Kenosha WI SEO.