REFUEL, REHYDRATE. REPAIR TO BUILD MUSCLE
When you exercise purposefully and concentrate on specific muscle groups you want to get bigger, stronger, and more flexible, you may get some normal muscle soreness as a sign that you are exercising some muscles for the first time. To reduce soreness do the 3 R’s – Refuel, Rehydrate, and Repair (see slide).
1) You Refuel your muscle as you exercise with glucose in your Sports Drink to maintain your stored of glycogen which is the local source of carbohydrate starch in your muscle. You burn mostly fat during endurance exercise, but the glycogen stores can be depleted if they are not refueled.
2) You Rehydrate your muscles as sweating causes you to lose water and electrolytes like Magnesium, you need to have sips of Sports Drink every 15 to 20 minutes using your thirst as a guide.
3) You Repair your Muscles with a Post-Exercise Shake containing 20 grams of protein within 30 mins of exercise. These steps along with fish oils and foods rich in antioxidants will help control Muscle Soreness which can occur 24 to 48 hours after exercise. This soreness is caused by stretching the muscles with eccentric exercises which cause some inflammation which helps to build muscle by activating uptake of amino acids and new muscle protein synthesis (see slide). Some soreness is normal as you build Muscle with Resistance Exercise but you can reduce this with the 3 R’s…
DR Heber – MD PhD Prof Emeritus Founder UCLA Center for Human Nutrition // Chairman Herbalife Nutrition Institute.
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Herbalife CR 7 Drive – Delicious and refreshing carbohydrate-electrolyte drink to take during exercise, that is proven to help sustain endurance performance. Formulated with vital electrolytes like sodium, potassium and magnesium to help enhance hydration
Rebuild Strength – Immediate and sustained muscle recovery. For post anaerobic / strength training exercise. The recovery drink for most athletes and sports