Getting the Proper Nutrition

If you are looking for Hammer nutrition Denmark, you need to look no further than Hammer Nutrition in Europe. You will find a wide variety of products to give you that extra boost for all of your athletic endurance needs. Besides the drinks, supplements, gels and more, you also need to always make sure you are always getting the proper nutrition that your body craves and needs to keep you going the extra mile.

A major part of achieving your athletic goals should include a solid eating strategy. This does not mean that you are going to have to create some crazy diet that you are going to give up on in a month or two. In regards to nutrition, you need to think long term goals and strive to fuel your body with the proper number of calories at the correct time. The following article will list ways nutrition can improve your training and athletic goals. 

Help to Prevent Injuries

If you want to prevent an injury during an endurance training session, many things need to work on, such as:

• Body mechanics
• Training load
• Genetics
• Rest

Nutrition is also vital to prevent injuries whether you want to resolve an old athletic injury or if you want to prevent a new injury from occurring. The proper amount of calories, optimal macro-nutrient (carbohydrates, fats and protein) and micro-nutrient (vitamins and minerals) ranges will help to make your musculoskeletal system more resilient to the repetitive stress associated with endurance exercise. You must eat proper nutrition if you want to prevent injuries from not getting better or to prevent new ones from happening.

Improve Recovery from Exercise

If you want to have your body recover from exercise, you must get the proper rest and nutrition. Eating between exercise sessions is going to provide your body with the necessary carbohydratesthat are going to restore glycogen levels and the amino acids needed to speed up your muscle repair. You should begin getting carbohydrates in your body the moment your workout is finished. Optimal recovery is going to allow for an improved workout and a higher level of fitness in the long-term. 

Improve Long Workouts

When you eating correctly during exercise, it is going to provide you with the energy you need to train more intensely and for a longer period of time. The types of food, amount of food and timing of the food intake during exercise is going to depend upon the goals of your workout session. Fueling must become a high priority when workouts are going to last longer than one hour in length. You must make sure to eat properly before you work out for a long period of time.

Weight Management

You must make sure that you use food as fuel. For most athletes, runners, weight loss, not running more is the key to better endurance.

Conclusion

If you are looking for Hammer Nutrition Denmark, you need to contact Hammer Nutrition Europe. Besides taking the right kinds of supplements for your endurance needs, you always need to make sure you are getting the right type of nutrition in your body. 

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How to Best Recover from Long Workouts

If you have long workouts, you need to look into recovery supplements for athletes. Hammer Nutrition has all of the recovery supplements you need to help your body recover from a long workout. Besides taking supplements, there are things that you can do yourself for your body to help it recover some on its own.

Schedule Recovery Weeks

It is important to remember that you break your body down when you train. Long workouts are going to deplete your energy, muscles and other tissues. Your body must have time to rest. If you do not have proper recovery time, it can lead to overtraining. Exhaustion is going to set in if you are not careful. If you are fatigued, you must address it or it can lead to physiological and chemical changes in your body, such as extreme fatigue, inflammation, missed lifts and workouts that are not good. It is best to schedule a recovery week every 4 weeks. 

Schedule Recovery Time between Workouts

Muscle sorenessis common after weight lifting. Many athletes base their success of their training sessions on how sore they get but this is not good. You should make sure you have 2 to 3 days of rest between your intense training sessions that involve the same musculature. If you complete sub-maximal training sessions, less rest will be required.

Get Enough Sleep

Just like everything else with your heath, your body needs to get the proper amount of sleep in order to work correctly. Lack of adequate sleep can decrease your tolerance to training, alter your mood, increase fatigue and negatively affect the physiological mechanisms responsible for your training sessions. You should come up with and stick to a regular sleeping routine where you go to bed at the same time each night of the week. You should try to remove any distractions such as, light, smart phones and television viewing. Eight hours of sleep per night and a 30-minute power nap is enough to rejuvenate your body.

Hydrate

The minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females. You should always make sure to take in the minimum amounts of fluids daily. If you are sweating a lot, you are losing even more water that your body needs. For every 1,000 calories you burn, you need to drink 1 liter of water. 

Get Your Nutrients

Proper nutrition is essential for recovery. Depending on how much you train during the week, protein recommendations can range from 1.0 to 1.6 grams per kilogram of your body weight daily. Eating carbohydrates is a must for refueling your body’s glycogen stores. You should always eat a post workout snack that contains roughly 50 grams of carbohydrates and 30 grams of protein. A well-balanced meal should be consumed roughly 2 hours after your workout to continue your body recovery process.

Conclusion

There are many things you can do to make sure your body recovers after a long workout. Besides doing the tips above, there are many recovery supplements for athletes that can be purchased from Hammer Nutrition that help your body recover even more.

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Exercises That Burn More Calories than Running Alone

If you are looking for supplements for endurance athletes, you need to look no further than Hammer Nutrition. Endurance athletes work hard and sometimes they need just that extra supplement to keep them going even further.

Running

Running allows you to get a stress-reducing, endurance-boosting workout with just a pair of tennis shoes and an open road but sometimes you need workouts that are going to burn more calories than running alone can and will do.

Weight Training

You burn more calories by doing high-intensity weight training than you do running. In fact, weight training burns up to 71% more calories than originally thought. Fast-paced circuit workouts burn as many calories as running at a six-minute per mile pace. There are also cardio exercises that can boost your burn as well. 

Kettlebell Swing

This cardio exercise works the big, powerful muscles around your glutes and quads. It will send your heart into overdrive. The average person can burn20 calories a minute and their average heart will be 93% of its max for the course of a 20-minute workout.

Indoor Rowing

A 185-pound man can burn close to 400 calories during 30 minutes of vigorous rowing. Since you need to utilize the muscles in your arms, legs and back for efficient strokes, rowing is a great total-body workout. 

Burpees

A 180-pound person can burn about 1.5 calories per burpee. If are able to hammer out at least seven burpees a minute, you are in the double digits for calorie burning. You should shoot to average at least 10 burpees every 60 seconds.

Jumping Rope

Moderate-intensity rope jumping with about 120 skips per minute is going to burns about 15 calories a minute. This exercise is going to use more muscle groups than jogging and is going to challenge your balance and coordination. For even better balance and coordination skills, you should practice drills that require extra hand and foot skills.

Fat-Tire Biking

You can burn up to 1,500 calories an hour by pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain. That kind of calorie burn will depend on your strength levels and skill but it will give you one heck of a cardio workout no matter what.

Cross-Country Skiing

Zipping along on skis is going to deliver a better cardio workout compared to running alone, even at the same pace. This is because skiing requires you to push with your lower-body and pull with your upper body. A good cross-country ski session will burn more than 12 calories a minute.

Conclusion

There are a wide variety of different cardio exercises you can complete to help you burn more calories than running alone is going to give you. If you need more help than exercise alone is giving you, you can try some taking some supplements for endurance athletes that can specially be found from Hammer Nutrition. No matter what, if you want to burn more calories, you need to keep moving.

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