Posts Tagged ‘exercise’

6 post-race snacks for motocross riders

Tuesday, January 19th, 2010


Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the track or the gym. A snack before you work out helps give you energy and stamina to go the distance.

Replenish your energy between motos with these smart protein and carb snack combos.

But did you know that eating a snack after you ride is even more important? “You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout],” says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey.

Here, six top snacks to fuel your body post workout:
** be sure to chase each of these snacks with 8-12 ounces of water!

1. Protein Shake with Banana

“After a workout, you want ample protein combined with a carbohydrate,” says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

2. Peanut Butter & Banana on Rice Cakes

If you’re craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid,” says Reisinger. Translation: It’ll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

3. Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

4. Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. “Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,” says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

5. Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you’ll be building muscle while you eat, too! “Research shows that carbs and protein together have a better response to post-workout recovery,” says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

6. Turkey and Cheese with Apple Slices

If you’re not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

5 Tips on How to Exercise Regularly

Monday, December 14th, 2009

by Tricia Kawahara

If exercise is so good for us, and everyone knows it, why don’t we exercise more regularly?

At thinkMX, we encourage all our members to establish a daily routine that includes exercise. Consider these 5 tips to help you get and stay on track with your motocross fitness training:

1. Schedule a meeting with yourself
When was the last time you decided not to attend a meeting at work? Or the last time you
opted not to drive your child to their sporting event? For most people, the items that are
scheduled are always completed. This is why I encourage you to schedule
“exercise meetings” with yourself and treat it just like you would any other appointment.

2. Commit to partner or group training
Similar to scheduling an “exercise meeting”, committing to an exercise group or
scheduling weekly fitness sessions with a friend provides motivation and helps to ensure
dedication. Sign up for group training sessions that are typically scheduled on the same day of the week and at the same time of day become appointments that you learn to plan around.

3. Avoid the all or nothing philosophy
What many people do not understand is that any amount of exercise is good for you. How many times have you begun an exercise program only to quit after realizing your schedule could not handle your best intentions? Beginning an exercise program is a lifestyle change and it is important to resist the temptation to add too much too quickly. Start by scheduling 15-minute workouts into your day. In many cases you will see better results then scheduling 5 hour-long workouts per week that you only adhere to one time. Have trust that later on you will find the time and energy for ½ hour-long workouts and look forward to completing them.

4. Workout early in the day
As the day goes on the more excuses you will find not to workout! Invest in your health and fitness first by completing your fitness workout in the morning before you start anything else.

5. Combine Activities
Workout during commercials; make family time active time; walk your kids to school or
walk to work. Most people think they need more hours in a day to fit a workout in when really they could just incorporate exercise into their regular activities of daily living.

About the Author
Tricia Kawahara of Calgary, Alberta is the owner of Inspiration Training, helping individuals and sports teams to set and achieve fitness goals through functional and specific training.

Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program