found this on a local rider page
: : : HAASMX CO. : : :
Physical Training:
Pre-Workout Meals
Some people say training on an empty stomach burns more fat: You blow through your glycogen stores in about an hour, and then your body turns to fat stores for energy. Problem with that approach is that your body will soon start to burn muscle tissue as well. To avoid this, eat a simple meal before hand and have a solid post workout meal-- to replenish lost nutrients and aid in recovery. Your pre workout meal should be relatively low in fat and fiber so it's easily digestible, but not highly glycolic. The protein should be easily digested and quickly available
The Classic Turkey Sandwich
You have to use the right ingredients. Make with high-protein Ezekiel bread, which you can find at health-food stores or bake yourself. It contains wheat, barley, beans, lentils, millet, and spelt (a kind of grain) or just use whole wheat. 2 to 3 ounces of fresh-roasted, low-sodium turkey breast (not the salt-laden prepackaged kind), a couple of tomato slices, some bean sprouts for crunch, and honey mustard. (Per sandwich: 300 calories, 30 grams protein, 30 g carbohydrates, 10 g fat)
On the Way to the Gym
Down one of the following snacks:
• Handful of raisins and nuts. Raisins give you a simple carb for immediate energy, and nuts give you a little fat and a feeling of satiety. (250 calories, 7 g protein, 30 g carbohydrates)
• Piece of fruit. Example: apples and plums, because they offer just enough carbs to get you going. (40 calories, 10 g carbohydrates each)
Post Workout
Within a half hour of completing your workout, try to consume a full meal to help your body recover. Tests have shown that those who replace nutrients within a half hour of their workout recovered fully within 12 hours, compared to those who waited who took 24-36 hours to fully recover. If you can’t eat a full meal, try to drink a recovery drink right away. There are a ton of recovery drinks out there, or just try a slim fast. But you still need to eat a full meal ASAP.
Stretching
Motocross is a dangerous sport, and stretching is a easy effective way to minimize injuries. ALWAYS stretch before working out, after workout, and always before riding.
Weight Lifting
There’s a common myth that lifting heavy weights will give you arm pump, but myth is the key word in this sentence. Lifting weights will not give you arm pump if done correctly, and one of the most common mistakes made is your hand grip. Remember this while lifting weights, you are training you muscles and in the exercise your doing, you DO NOT want to train your muscles to have a death grip while in use. Pay attention to you grip on the weights/bars or whatever you holding on to and make sure to keep you grip as loose as possible, and relax your grip between reps.
Mayo Clinic studies have shown that for training your muscles for strength/endurance when you go beyond 13 reps the effectiveness is greatly decrease. Always set 13 reps as your goal, and always make sure your struggling to get to 13. On off season shoot for a lower number of reps with more weight to gain muscle, then transition back to endurance lifting for race season. 3 sets of 13 reps are some good numbers to shoot for.
Smart Facts/Choices
Breakfast
Breakfast is by far the most important meal of the day, and most importantly on race day. Here is an example of a smart yet simple oatmeal breakfast:
Mix together the cook (amounts are up to you):
-2 egg whites (crack egg and use only egg whites)
-Milk
-Oatmeal
After cooking mix in:
-1 scoop whey protein
-2 tbsp Flaxseed
-Brown Sugar (the less the better)
Along with 2 pieces of whole grain toast this breakfast will kick start your raceday.
Chocolate Milk - A University of Washington study found that drinks that blend carbohydrates and protein, such as chocolate milk, are nearly 40 percent more effective than protein alone at helping your muscles repair themselves and grow after a workout.
Supplements - Here are a few, easy, cheap, effective supplements that everybody should take to keep your body strong and healthy:
Omega Fatty Acids
Multivitamins
Calcium Supplements
Flaxseed: Flaxseed has great health benefits, and can be added and mixed into almost any meal and doesn’t effect taste. Mix in a spoonful to each meal.
Water: Many of us don’t know the benefits to always being well hydrated, and most of us are considered dehydrated most of the time. Easy way to make sure you always properly hydrated is to always keep a gallon jug with you and make sure its gone by the end of the day.
: : : HAASMX CO. : : :
Physical Training:
Pre-Workout Meals
Some people say training on an empty stomach burns more fat: You blow through your glycogen stores in about an hour, and then your body turns to fat stores for energy. Problem with that approach is that your body will soon start to burn muscle tissue as well. To avoid this, eat a simple meal before hand and have a solid post workout meal-- to replenish lost nutrients and aid in recovery. Your pre workout meal should be relatively low in fat and fiber so it's easily digestible, but not highly glycolic. The protein should be easily digested and quickly available
The Classic Turkey Sandwich
You have to use the right ingredients. Make with high-protein Ezekiel bread, which you can find at health-food stores or bake yourself. It contains wheat, barley, beans, lentils, millet, and spelt (a kind of grain) or just use whole wheat. 2 to 3 ounces of fresh-roasted, low-sodium turkey breast (not the salt-laden prepackaged kind), a couple of tomato slices, some bean sprouts for crunch, and honey mustard. (Per sandwich: 300 calories, 30 grams protein, 30 g carbohydrates, 10 g fat)
On the Way to the Gym
Down one of the following snacks:
• Handful of raisins and nuts. Raisins give you a simple carb for immediate energy, and nuts give you a little fat and a feeling of satiety. (250 calories, 7 g protein, 30 g carbohydrates)
• Piece of fruit. Example: apples and plums, because they offer just enough carbs to get you going. (40 calories, 10 g carbohydrates each)
Post Workout
Within a half hour of completing your workout, try to consume a full meal to help your body recover. Tests have shown that those who replace nutrients within a half hour of their workout recovered fully within 12 hours, compared to those who waited who took 24-36 hours to fully recover. If you can’t eat a full meal, try to drink a recovery drink right away. There are a ton of recovery drinks out there, or just try a slim fast. But you still need to eat a full meal ASAP.
Stretching
Motocross is a dangerous sport, and stretching is a easy effective way to minimize injuries. ALWAYS stretch before working out, after workout, and always before riding.
Weight Lifting
There’s a common myth that lifting heavy weights will give you arm pump, but myth is the key word in this sentence. Lifting weights will not give you arm pump if done correctly, and one of the most common mistakes made is your hand grip. Remember this while lifting weights, you are training you muscles and in the exercise your doing, you DO NOT want to train your muscles to have a death grip while in use. Pay attention to you grip on the weights/bars or whatever you holding on to and make sure to keep you grip as loose as possible, and relax your grip between reps.
Mayo Clinic studies have shown that for training your muscles for strength/endurance when you go beyond 13 reps the effectiveness is greatly decrease. Always set 13 reps as your goal, and always make sure your struggling to get to 13. On off season shoot for a lower number of reps with more weight to gain muscle, then transition back to endurance lifting for race season. 3 sets of 13 reps are some good numbers to shoot for.
Smart Facts/Choices
Breakfast
Breakfast is by far the most important meal of the day, and most importantly on race day. Here is an example of a smart yet simple oatmeal breakfast:
Mix together the cook (amounts are up to you):
-2 egg whites (crack egg and use only egg whites)
-Milk
-Oatmeal
After cooking mix in:
-1 scoop whey protein
-2 tbsp Flaxseed
-Brown Sugar (the less the better)
Along with 2 pieces of whole grain toast this breakfast will kick start your raceday.
Chocolate Milk - A University of Washington study found that drinks that blend carbohydrates and protein, such as chocolate milk, are nearly 40 percent more effective than protein alone at helping your muscles repair themselves and grow after a workout.
Supplements - Here are a few, easy, cheap, effective supplements that everybody should take to keep your body strong and healthy:
Omega Fatty Acids
Multivitamins
Calcium Supplements
Flaxseed: Flaxseed has great health benefits, and can be added and mixed into almost any meal and doesn’t effect taste. Mix in a spoonful to each meal.
Water: Many of us don’t know the benefits to always being well hydrated, and most of us are considered dehydrated most of the time. Easy way to make sure you always properly hydrated is to always keep a gallon jug with you and make sure its gone by the end of the day.
