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Nutrition & Exercise Column
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Post-Exercise Nutrition

        Fitness gains do not occur during exercise. Exercise is a stress that creates the stimulus for adaptations. These adaptations require proper rest and optimal nutrition. Muscular strength and endurance are achieved when adequate nutrients are available for muscle glycogen synthesis and muscle protein synthesis during recovery. Optimal nutrition enhances performance and recovery while combating the muscle mass loss, bone density loss, fatigue, injury, and decreased immune function that are associated with inadequate caloric intake. Post-exercise nutrition should focus on adequate hydration, carbohydrates for glycogen synthesis, and protein for muscle protein synthesis. To maximize the multitude of effects conferred by endurance and resistance exercise, nutrient amount, composition, and timing must be taken into consideration(1).

        Glycogen is... (more)

When to Retire Running Shoes

     There is much debate in the running community about when the day has come to retire that loved pair of running shoes. Running shoes are important equipment in running, regardless of the runnerís fitness level, for shoes help enable proper running biomechanics. When a shoe becomes worn out and the cushioning degrades, running in the shoes can become harmful to the feet, ankle, knee and hip joints and to overall health. Though wear will vary for the terrain, mileage and regularity of runs, it is imperative to be conscious of the state and age of running shoes.      As running shoes deteriorate their stability and cushioning are impacted. A 2008 study by Wong, Candelaria, and Smith investigated if the... (more)