I love reading from the real experts when it comes to understanding the role that nutrition plays in the 'performance & recovery' of active people, athletes and weekend warriors.
Dr Stacy Sims book ROAR offers a rare insight based on women's physiology. The key theme throughout the book is that 'women are not little men', so her ideas are 100% focused on the nutritional and training requirements of active females.
The book provides excellent insight and covers everything from nutrition, hydration, hormone cycle, menopause and training and much more.
Some of the key take-outs:
- Dr Stacy Sims is a big fan of ensuring active females consume enough protein in their diets. For example, women should take in protein high in leucine before exercise and within 30 minutes of exercising to help maintain muscle when hormone levels are high.
- Dr Stacy Sims also talks about the importance of strength training for active females, according to Sims, after the age of 30 females lose 3% of muscle mass per decade if they don't keep moving/strength train.
You know that feeling, you’ve gone on an extended bike ride, or smashed out one too many burpees/lunges at the gym.
Delayed onset muscle soreness or DOMS is the pain and stiffness felt in muscles several hours to days after strenuous exercise. The soreness is usually at its worse 24 to 72 hours after the workout.