May 14th, 2009: FLEET FEET Flyer # 37: Recovery Nutrition Uncovered
Welcome, Friends!
This issue is all about supply and demand! Many of you have inquired about the purpose and benefits of recovery drinks and bars. Our feature article addresses the issue of post-workout nutrition and its effect on recovery. Also, we are asking for your feedback in our survey question this week. We'd love for you to tell us which training products and tools you would like to know more about. Your feedback helps determine the topic of future Flyers! Lastly, be certain to check out our Asics spotlight. Runners demand shorts with pockets, and Asics has answered with their four-pocket Quad Short. (Your GU packets have never been happier.)
All the best with your training!
Sincerely,
Your Friends at FLEET FEET St. Louis
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Amy Marxkors
Editor
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Why feeding your muscles within 20 minutes post-workout is essential for a full recovery.
You've
seen the bevy of recovery drinks and bars on the shelves. Sandwiched
somewhere between gel packets and energy bars, recovery products often
go unnoticed, or at the very least, are misunderstood. Aren't protein
drinks for bodybuilders? When should you eat a protein bar? And what
exactly do these recovery products do, anyway?
The truth about recovery nutrition is that everyone who works out can benefit greatly from consuming carbs and protein as soon as possible following exercise. In fact, the first twenty minutes post-workout are essential to a full recovery.
Muscles
are the most metabolically active tissues in our body. They are always
trying to adapt to the amount of strain put upon them. When we train, we
stress our muscles more than usual, and our muscles begin to break down.
After a hard workout, muscle cells go to work repairing the damage
caused by training, restructuring themselves to better withstand heavier
work loads. This degeneration-regeneration cycle is what makes us
stronger and more fit.
The first twenty minutes post-workout sets the tone for the muscle repair process. By consuming a blend of carbohydrates and substantial amounts of protein immediately following exercise, you can jump start the regeneration process, reducing post-workout muscle stress and significantly increasing your endurance in subsequent workouts. Incorporating a recovery drink such as Endurox R4 or a high protein bar like Promax into your daily workout routine is a vital step toward better performance and faster recovery.
Endurox
R4 is the industry-leader in recovery nutrition.
Scientifically-formulated with a four-to-one ratio of carbohydrates to
protein, Endurox R4 has been clinically proven to replenish muscle
glycogen levels 128% more than a carbohydrate drink alone, reduce
post-exercise muscle damage by up to 36%, and extend subsequent workout
endurance by up to 55%. Endurox R4 also enhances hydration and
accelerates post-exercise muscle recovery. Endurox R4 is all natural and
is available in a variety of flavors. You can buy Endurox R4 at FLEET
FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton, or at
our
online store.
Promax high protein bars are an excellent grab-and-go recovery snack. Because they're easy to keep in your gym bag, Promax bars are an excellent way to ensure you always have post-workout recovery nutrition handy. Promax bars are packed with 20 grams of high-quality protein and contain nearly 40 grams of carbs to speed up the recovery process and reduce post-exercise muscle damage. Promax bars are also full of important vitamins, minerals, and antioxidants to fight free radicals caused by tough workouts. Promax bars are all natural and come in a variety of flavors. Double Fudge Brownie, Nutty Butter Crisp, and Black Forest Cake flavors are both Kosher and gluten-free. Cookies n' Creme is Kosher only. Lemon Bar is gluten-free only. You can buy Promax bars at FLEET FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton, or at our online store.
Asics Quad Short (with
Pockets!)
Here by popular demand,
the Asics Quad Short boasts four mesh pockets and bold, bright colors.
Say
hello to your new favorite short. Boasting lightweight stretch woven
fabric and mesh for the ultimate in comfort, the Quad Short is an easy choice for those long runs in the summer heat. But
the kicker is the pockets (of course). GU? Check. Keys? Check. iPod?
Check. With four security pockets to ensure you've got what you need to
survive your training run, this short is just what the people ordered.
Long live popular demand.
The Asics Quad Short is available at FLEET FEET Chesterfield, FLEET FEET Fenton, and FLEET FEET St. Charles. It is also available at our online store. Colors: Banana/Fuchsia and Willow/Sweet Pea. Price: $35.99.
(P.S.) If you like the Asics Quad Short, you'll love the rest of Asics color-soaked summer apparel line. From super-soft short sleeve tops to race day singlets to feminine skirts, you'll find just what you need to liven up your running wardrobe.
Buy a Garmin 405 or Garmin 405CX between now and June 30th and get $50 back!
Save some cash on the new
Garmin 405 and
Garmin 405CX! For a limited time, the industry-leading
405 and
405CX comes with a $50 rebate, making now the perfect time to take
your training to the next level. An essential tool for runners and
multisport athletes alike, the perfect knock-his-socks-off Father's Day
gift, or that new gadget you've just been dying to own, the
Garmin 405 and
405CX
are here and ready to help you reach your training goals.
For more information, visit the store or check out the Garmin 405 or Garmin 405CX online!
It's all about race day with our Tri 201 Seminar! A continuation of Tri 101, Tri 201 will focus on the basics of race day preparation, from troubleshooting to setting up your transition area to finalizing your race day checklist. Join multiple-time Ironman finishers Katie and Brian Schoenholz at FLEET FEET St. Charles on Sunday, May 31st, as they discuss the ins and outs of race day!
Tri 201 will be held at FLEET FEET St. Charles on Sunday, May 31st, at 11:00AM. The class is complimentary and will last approximately 45-60 minutes. Space is limited, so please RSVP to Kristen.
Check out our full seminar schedule!
The Half is Back!
Registration is now open for the Lewis and Clark Half Marathon Training Team!
Why
join the Lewis and Clark Half Marathon Training Team? Professional
coaches. Pace-specific groups. Professionally-designed training programs
and workouts. Weekly group long runs. Optional group workouts.
Interactive clinics on key topics such as injury prevention, nutrition,
and strength training. Friends to motivate and inspire you every step of
the way. A fun and supportive environment.
And, of course, the free shirt.
The Lewis and Clark Half Marathon Team begins on June 20th. Training Team group long runs take place on Saturday mornings at various St. Louis premier running routes. Optional group workouts will be on Tuesdays and Thursday evenings, coinciding with the FLEET FEET Summer Speedwork sessions. Participants will also receive weekly tips and support from the coaching staff. For more information, visit the FLEET FEET Training Team website.
Every Tuesday and Thursday between Memorial Day and Labor Day,
FLEET FEET hosts speedwork sessions to help you run faster!
FLEET FEET's Summer Speedwork Sessions are designed to help runners of
all paces and abilities peak for the fall racing season. The workouts
are designed to benefit 5K racers and marathoners alike. The series
kicks off with a mile time trial and consists of various interval
workouts over the next three months, culminating with a "graduation"
one-mile time trial.
See just how fast you can be with FLEET FEET's Summer Speedwork!
FLEET FEET Summer Speedwork begins on Tuesday, June 2nd, at Francis Howell North and on Thursday, June 4th, at Marquette High School. Speedwork sessions begin at 7:00PM. Visit the FLEET FEET Summer Speedwork website for more information!
Racing Team Update
May is already off to a fast start! Many of you took part in several races across the area these past two weekends, while a few FFRT members traveled to Ohio to compete in the Flying Pig Marathon. Not to be outdone, the multisport crew is also heading full-throttle into tri racing season.
The annual Run for Sight 5K, held on May 3rd, saw a FLEET FEET sweep on the men's side as Andy Koziatek, Josh Bond, and Brian Schoenholz went 1-2-3, with Josh and Brian each taking 1st in their age groups in the process. Christine Fisher had the highest finish among FFRT women, coming in 3rd overall and 2nd in her age group, while Laura Schmid came in 4th for her age group. Caron Herrin, Tracy Schmidt, Ashton Palmer, Katie Schoenholz (along with little Fritz), Katrina Wingers, and Chris Burke, Mike Maraccini, Thomas Hrabal, Luke Hofmann, David Spetnagel, and Ken Hill also represented the FFRT that morning. Perfect weather and a festive post-race celebration capped off a great event!
For the second year in a row, the Haiti 5K saw some great finishes for the FFRT. Danielle Brunnworth finished an impressive 4th overall and was the 1st female finisher, while Nancy Klutenkamper was 1st in her age group. Scott Kane cracked the top 10 by finishing 9th overall, good enough for 3rd in his age group. Not too far behind was James Pirkle, who came in 12th overall and 4th in the same age group. Congratulations to all who ran!
More recently was the annual Race for Miracles 5K held in Chesterfield Valley. Michael Allen was the top male FFRT finisher, coming in 3rd for his age group. Wade Padgett was 2nd for his age group, while Mike Maraccini took 4th in his. Rhonda Saltzman took 3rd overall among the women, and Cheryl Bergin was not far behind in the 4th overall spot and 1st in her age group. Cindy Moline and Katie Benedick both took home 3rd in their respective age groups as well. Way to go everyone who ran that morning!
With the warmer weather drawing nearer, the multisports are starting to pick up steam. Matthew Wooley has been pretty busy with three different events-- the MaxTrax Duathlon, the Steamboat Triathlon, and the TriZOU. Nancy Klutenkampe and Robert Klenk both took part in the Steamboat Triathlon, as well, while Kristen Melter competed at the TriZOU event. Great job to each of you!
A special congratulations also goes out to David Donald and Dianna Shank who traveled to Cincinnati for the Flying Pig Marathon. Way to represent FLEET FEET St. Louis!
Keep up the great performances and be sure to keep an eye out for the Racing Team truck at local races for some post-race fun! Happy running!
Upcoming Races
The Saint Louis Science Center's 11th Annual Run for the Stars will take place in Forest Park on Saturday, June 6th. Sponsored by the Young Friends of the Saint Louis Science Center, the race benefits the Science Center's educational programs and is for all levels of participants, including individuals, children, families, and groups. Participants can choose from a 5K wheelchair race, a 5K run/walk, a 10K run, and a half-mile Kids’ Run. There will also be free educational activities available for all ages throughout the morning!
The 5K wheelchair race kicks off at 7:50AM. The 5K run/walk and the 10K run start at 8:00AM. The half-mile Kids’ Run will begin at 9:30AM. All races begin at the Planetarium. Awards will go to the overall winners in each category, as well as to the top three finishers in each age group.
You can download a registration form or register online at the St. Louis Science Center’s website.
We look forward to running with you!
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Join us on Sunday, June 7th, for the Run for you Life 5K at Quail Ridge Park in Wentzville, sponsored by the Siteman Cancer Center at Barnes-Jewish St. Peters Hospital. The race starts at 8:00AM at the Group Picnic Area and loops throughout beautiful Quail Ridge Park. Professional race timing will be provided by FLEET FEET Race Timing services.
Awards will be given to the top three male and female finishers and to the top male and female finishers in the following age groups: 10 & under, 11-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70 & over. There will be complimentary snacks and beverages after the race. The awards ceremony will be held at the Group Picnic Area pavilion at approximately 9:15AM.
Early registration (through May 17th) is $17 per person and $15 per family/corporate group member (with two to five registering at the same time). Late registration (May 18th through June 5th) is $22 per person and $20 per family/corporate group member (with two-five registering at the same time). Race Day registration is $30 per person. Early and late registration is available online only. Paper registration is available only for race day registrations. All participants registered before May 18th are guaranteed race numbers and t-shirts.
Packet pick-up will be held on June 5th, from 10:30AM to 6:30PM at the Siteman Cancer Center at Barnes-Jewish St. Peters Hospital, and on race day from 7:00AM to 7:45AM at Quail Ridge Park. For more information, visit the Siteman Cancer Center at BJSPH website or contact Race Director Leah Gonzalez via email or at 636-916-9972. Race proceeds benefit LIVEN, Lifestyle InterVention with Exercise and Nutrition, a unique program offered to breast and prostate cancer survivors offered only at the Siteman Cancer Center at Barnes-Jewish St. Peters Hospital.
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Join us on Sunday, June 21st, for the St. Peters Rec-Plex Triathlon! The event kicks off with a 500-meter swim in the Rec-Plex's Olympic-quality natatorium, continues with a 21-mile ride through the flat farmlands of St. Peters and St. Charles County, and concludes with a scenic, 5-mile run through the city's serene parks. Complimentary food and fruit will be provided for all participants.
There will be 15-second intervals between send-off times for swimmers. Swim times will be assigned in order of registration. Awards will be presented to the top overall male and female finishers, as well as to the top finishers in the following age groups: 19 and under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, and 65 and over.
Age group registration is $45; late registration (after June 7th) is $55. Team registration is $75; late registration (after June 7th) is $85. You can register online or download an entry form here. No telephone registrations, no race day registrations, and no refunds.
Packet pickup will be at the St. Peters Rec-Plex on June 19th and 20th, from 10:00AM to 7:00PM, and on race day, from 5:30AM to the start of the race. Course maps and swim send-off times will be included in the packets.
For more information, visit the St. Peter's Rec-Plex website.
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