exercise and sport science

INTERVAL TRAINING

- Periods of high intensity exercise followed by periods of low intensity or recovery periods.
- Can be adapted to suit variable anaerobic needs:
-> Sprinters use shorter work intervals at high intensity and longer recovery periods
-> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon
- How to adapt sessions over time:
-> Change duration of work interval
-> Change intensity of work interval
-> Change duration of recovery
-> Change number or work intervals and recovery periods
- Benefits:
-> Muscle fibre recruitment = development of neuromuscular system
-> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc.
-> Improved anaerobic power
-> Increased myoglobin stores in muscles
-> Increased metabolism in the short term
-> And so many more!

- My Session Plan:
- 5 minute warm-up (light jog and stretch)
- 30 sec sprint followed by 30 sec rest
- 30 sec sprint followed by 15 sec rest
- 45 sec sprint followed by 30 sec rest
- 45 sec sprint followed by 15 sec rest
- 60 sec sprint and finish
- 5 minute cool-down (walk/light jog and held stretches)

Tips:
- During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85%
- It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water.
- Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

What the Hogwarts Houses study in college

Slytherin: Chemistry, Architecture, Law, Fashion Design, Business, Marketing, Anthropology

Gryffindor: Theatre, Engineering, Management, Criminal Justice, Communications, Exercise and Sports Science, Gender Studies

Hufflepuff: Dance, Energy Science, Cosmetology, Animal Science, Creative Writing, Public Relations, Botany

Ravenclaw: History, Astronomy, Literature, Language Studies, Research, Neuroscience, Fine/Studio Art

(Request)

-Emma 

The Gals in college.

 I’ve been asked this a 100 times so..

  1. Hope Solo –> School: Washington ; Major: Speech Communications
  2. Syd Leroux –> School: UCLA ; Major: History
  3. Cap America –> School: Monmouth ; Major: Special Education
  4. Becky Sauerbrunn –> School: UVA ; Major: English
  5. Kelley O’Hara –> School: Stanford ; Major: Science, Technology and Society
  6. Whitney Engen –> School: North Carolina ; Major: Political Science
  7. Shannon Boxx –> School: Notre Dame ; Major: Psychology/African-American Studies
  8. Amy Rodriguez –> School: USC ; Major: Psychology
  9. Heather O’Reilly –> School: North Carolina ; Major: Education
  10. Carli Lloyd –> School: Rutgers ; Major: Exercise Science and Sport Studies
  11. Ali Krieger –> School: Penn State ; Major: Advertisement/Public relations
  12. Lauren Holiday –> School: UCLA ; Major: Sociology
  13. Alex Morgan –> School: UC Berkeley ; Major: Political Economy
  14. Morgan Brian –> School: UVA ; Major: Kinesiology
  15. Megan Rapinoe –> School: Portland ; Major: Sociology
  16. Lori Chalupny –> School: North Carolina ; Major: Sociology
  17. Tobin Heath –> School: North Carolina ; Major: Communications
  18. Ashlyn Harris –> School: North Carolina ; Major: Communications
  19. Julie Johnston –> School: Santa Clara ; Major: Communications
  20. Abby Wambach –> School: Florida ; Major: Leisure Service Management
  21. Alyssa Naeher –> School: Penn State ; Major: Kinesiology
  22. Meghan Klingenberg –> School: North Carolina ; Major: Business Administration
  23. Christen Press –> School: Stanford ; Major: Communications/Psychology
  24. Emily Sonnett –> School: UVA ; Major: Sociology
  25. Kealia Ohai –> School: North Carolina ; Major: Journalism and mass communication
  26. Crystal Dunn –> School: North Carolina ; Major: Sociology
  27. Sam Mewis –> School: UCLA ; Major: English
  28. Casey Short –> School: Florida State ; Major: Criminology
  29. Andi Sullivan –> School: Stanford ; Major: Management Science and Engineering
  30. Jane Campbell –> School: Stanford ; Major: Psychology
  31. Rose Lavelle –> School: UW ; Major: Sociology
  32. Lindsey Horan –> SKIPPED COLLEGE TO GO PRO
Everdeen Vineyards

happy valentine’s day, just barely! here’s a little drabble that wouldn’t leave me, hope you enjoy <3


“Have you had a chance to look at the menu yet?” Katniss asked the back of the man’s head, her eyes already scanning the room to make note of the new patrons she still needed to greet. A steady flow of customers through the tasting room was keeping her busy–not that she was complaining. Not much, anyway.

The man turned around, and she snapped her gaze back to him, a polite smile fixing itself to her lips. “Not yet, I’m afraid.” He smiled, and her expression froze as she got a look at his face for the first time. “Hey, Katniss.”

It took an embarrassingly long moment for the synapses in her brain to fire, and her smile slipped. “Oh–Peeta?” Why she phrased it like a question, she didn’t know. Of course, it was Peeta. She’d recognize that face, with those blue eyes and that sweet smile, anywhere. She just hadn’t expected to see it here. “Oh my god–what–I mean, hi. Wow.”

He laughed slightly, and she felt herself blushing. She shook her head, forcing a laugh too. “I’m sorry. How are you?” she asked awkwardly. She wasn’t entirely sure of the protocol for greeting an old high school classmate who’d existed mainly on the periphery of her acquaintances. The last time she’d seen him was graduation 10 years ago.

“I’m good,” he said, sliding his hands into his pants pockets. “I just wanted to check this place out. I, ah, saw your post about it on Facebook.” He looked sheepish when he said that, and she blinked. She wasn’t sure how to feel about that–the fact that he could, and did, apparently, read her posts on Facebook. She’d accepted his friend request years ago in college without much thought; they weren’t friends or anything, but she’d received numerous requests from people she barely knew from high school over the years, so it hadn’t seemed too strange. Some–actually, probably most requests–she’d declined. She hadn’t seen the harm in adding him, though. She didn’t know him well, but Peeta Mellark was nice. Funny. Popular. College wrestling champion two years in a row, or something like that–not that she was keeping tabs. He’d regularly show up in her feed over the years, even though they never interacted.

Since she barely used Facebook these days, it just didn’t occur to her he would ever see anything from her.

“Right, of course,” she said with a dazed laugh. “That was the point. Um, thanks for coming. That’s–that’s really nice of you.” She folded her arms over her chest, feeling uncomfortable and not sure what to do with her hands. They were trembling slightly.

Peeta pressed his lips into a small smile, his eyes darting around as he surveyed the room, the people milling around them. “This place looks incredible.”

She wondered if she was ever going to stop blushing at this point. “Thank you. I mean, most of the groundwork was already laid.” She took a deep breath, not wanting to launch into that story. If he’d seen her post, then he’d already learned of her efforts to revitalize her family’s old vineyard, which had been in disrepair since her father’s death more than a decade ago. “Let me get you a menu.”

He nodded while she grabbed a paper menu from a nearby table, holding it out for him. “We do glasses and bottles of the wines listed here, but we also offer a tasting where you can sample seven of our wines. If you haven’t been here before, I recommend that.” She stopped herself and laughed, shaking her head. “Which, of course you haven’t. This weekend is the grand reopening. I just mean–that’s probably what you want to do.”

His eyes flicked up to her from the menu, a wide smile spreading across his face. “Yeah, that sounds good. I’ll do that. Thank you.”

“Sure. Just find a seat outside if you’d like, and I’ll bring the wine to you,” she said with a vague gesture toward the patio, already turning away to scurry to the bar. She needed a moment to compose herself, inexplicably rattled.

It was just…Peeta. Mellark. Here. To see her. Or rather, to see her vineyard, but it was her vineyard. And he’d come because she’d made a post on Facebook proudly announcing the reopening of Everdeen Vineyards, after three years of planning and toiling and fermenting wines until they were just right.

Keep reading

anonymous asked:

I think they were asking what subjects or majors you would see the labels you have studying in school !!

thank you !!! since there wasn’t any labels specifically mentioned, i just did a few different ones. but really, any label could do any major if you want them to !! it all depends on your character’s personal interests, which may or may not reflect their label !! i found it difficult to do it for labels based on personality, as opposed to interests. such as the vixen, the connard, etc !! i honestly feel as though any label could very well be interested in completing any major, if the interest is there !! if you have any questions about why i chose the major’s i did for a particular label, feel free to ask !!! i understand that some of the reasoning might not be as easily understood without an explanation !! all of the following majors were found from the following websites:  this, this, this, this. i also found a lot of major’s that i couldn’t fit into each of the labels, so if anyone wants a full masterlist of college major’s, let me know !! 

  • the academic — education, bilingual education, early childhood education, elementary school teaching, high school teaching, middle school teaching, teacher assistant, teaching english as a second language
  • the activist — history, journalism, peace/conflict studies, political science, women/gender studies, philosophy, non-profit management, speech and rhetorical studies, ethnic/cultural minority and group studies, human rights, 
  • the artisan — dance, ballet, fine/studio art, graphic design, interior design, music, arts management, english/writing, architecture, construction management, visual studies, arts and entertainment management, photography, performing arts, 
  • the anthomaniac ( + animal lovers ) — environmental science, forest management, biology, fisheries and wildlife, marine science, pre-veterinary medicine, parks, recreation and leisure studies, animal science, oceanography, 
  • the astrophile — astronomy, astronomy and astrophysics, atmospheric sciences and meteorology, space systems operations, physics, planetary astronomy and science, astrophysics. 
  • the athlete — sport management, exercise science, nutrition science, rehabilitation and therapy, sports medicine, health and physical fitness, physical education teaching and coaching, sports communication.
  • the bellwether — apparel/textile design, fashion design, fashion merchandising, business, marketing, fashion modelling, fashion and fabric consultation, theater design and stagecraft, design and visual communications, costume design. 
  • the benevolent — allied health, nursing, emergency management, public health, psychology, midwifery, rehabilitation and therapy, social work, long term care administration.
  • the bibliomaniac — english/writing, education, history, journalism, language studies, children and youth library services, library and information sciences.
  • the dirtbag ( + hoyden ) — automotive technology, automotive engineering technology, vehicle maintenance and repair technologies, automotive-body technology.
  • the ecclesiastic —  religious studies, religious education, bible studies, religion and the humanities, christian studies. 
  • the epicure — culinary arts, food science, nutritional science, food chemistry, foods, nutrition and wellness studies, restaurant and food services management, restaurant and culinary management, hotel, motel and restaurant management. 
  • the fervour/quixotic — romance languages dual major, romance languages and the literature, 
  • the guardian — public health, criminology, emergency management, legal studies, crimonology, law enforcement investigation and interviewing, police science, criminal justice, social work.
  • the gregarious — hospitality management, marketing and sales, business administration and management, psychology, human resources, public relations management, physical therapy, general management, 
  • the hacker — video game design, web design/digital media, computer science, software engineering, computer programming, computer systems analysis. 
  • the magnate — business/finance, hospitality management, economics, international relations, business management administration, accounting, investment and securities, human resources, international business, sales and marketing, 
  • the muso — music management and merchandising, conducting, music teacher education, music theory and composition, music performance, music theory, jazz studies. 
  • the netizen — video game design, web design/digital media, computer science, film/broadcast, game and interactive media design, computer graphics, graphic design, robotics technology. 
  • the phoenix — legal studies, social work, youth services, student counselling, psychology, criminology, counseling psychology, human services, premedicine, sociology, community psychology.
  • the savant ( + maths ) — mathematics, accounting, biology, chemistry, materials science, imaging science, computer science, energy science, marine science, applied science.
  • the thespian — film/broadcast, cinema and media studies, film production, film studies, performing arts, drama and dance teacher education, musical theatre, theatre art, acting.
  • the traveler — recreation and tourism management, international studies, language studies, international relations, geography, geographical studies, global studies, international business, tourism and travel management. 
  • the writer — creative writing, american/british/canadian literature, english, english composition, general literature, languages, classics, library and information science, comparative literature.  

anonymous asked:

Do you have a type of girl you're into?

if you’re asking what type of girls i’m into, here we go:
- same taste in music (honestly this is a major, if we can’t talk music, we won’t have much to talk about tbh)
- same sense of humor
- down to do shit outside, especially the beach
- family oriented (especially with kids)
- not necessarily religious, but has an understanding without a closed mind
- has morals/solid foundation/won’t pull immature shit
- has some sort of ambition going on whatever it may be
- solid group of friends (typically a red flag if they don’t have a crew or a best friend)
- semi-athletic (i’m not gonna talk sports but I am an exercise sports science major soooo…)
- shorter than me (i’m 5'7")
- ass > boobs
- generally blondes, but brunettes are really fucking me up lately
- believes tacos are good any time of the day
- actually actively listens to me whenever i’m talking because they truly want to know every aspect of whatever is going through my mind
- down to watch family feud with me or something cool as hell on the science/history/weather channels
- amazed by the moon, the stars and storms
- doesn’t fuck with celery
- shows affection/reassurance without being overbearing in public (if you don’t, I will. everyone’s going to know you’re mine, in the most polite way possible)
- willing/able to handle my unexpected moods
- dog person hands down no questions asked
- designated little spoon unless I want to be little
- motivates me as I motivate them, that grow together type

Corps as College Students: Sequel to Corps as High School Students

Cadets: music major, up all night practicing, carries tuba on their back to every class, never forgets extra pens or paper

Cavaliers: exercise sport science major, spends more time in the gym than in the library, has to repeat chem 1301 twice, has one notebook for 5 classes

Blue Devils: photography major, is the yoga instructor, studies outside under a tree, the person you can always to trust to have a lighter, only drinks craft beers

Phantom Regiment: history major, won’t shut up about their study abroad in Rome, recites poetry in a casual conversation, has a vinyl collection, calls to professor by their first name

Carolina Crown: interior design major, has perfect fashion and makeup through the whole year, can walk all around campus in heels, president of their sorority and their little is the absolute greatest

Bluecoats: mechanical engineer, goes to class in sweats and a t-shirt, starts homework the night before, desk covered in bud light cans and ramen noodle cups, makes straight A’s, the one you go to for “the hook up”

2

IB Sports Exercise & Health Science Study Guide

This masterpiece spawned from 6-7 hours of reviewing at a bakeshop, planning in Adobe Photoshop, & doodling on MS Paint. 

Note: To get a clearer view of the material, save the image or simply zoom in. This study guide covers anatomy, exercise physiology, energy systems, movement analysis, and skill in sport. It also includes Options A and C below. A lot of information is compressed due to the size limitations of the canvas; sliding filament theory, neuromuscular junction, metabolism & Fleishman’s taxonomy are left out to be covered more exclusively.

See Topic 1: Anatomy, Bone Composition (From left to right)

  1. Articular Cartilage
  2. Compact Bone
  3. Spongy Bone (Cancellous, Trabecular)
  4. Blood Vessels
  5. Medullary Cavity
  6. Yellow Marrow
  7. Periosteum
  8. Diaphysis
  9. Distal Epiphysis

Masterlist: College Majors || 300+ Followers Gift

Under the cut you will find some college majors. I’ve seen that a lot of roleplays is based around college and have the option in the apps to choice the characters major. I did an occupations list which could help as well. This is also a big big big thank you for the 300+ followers. Please like or reblog if you find it helpful. 

Keep reading

Physical training for longsword fencers

There are three areas of training that you want to include in a most optimal format.

  • Skill Training
  • Strength Training
  • Fitness Training (Cardiorespiratory mainly)

Skill training consists of performing the specific activities that you wish to excel at in your area of study. On a surface level this could be doing a large number of cuts and transitioning through guards but ideally it would be going through specific plays or doing specific free play exercises that encourage you to develop your body to excel at specific tasks.

Sparring has a specific role in testing the level of physical and cognitive development you have achieved, it lets you know what you are doing well and what you need to improve upon, but you need to do activities other than sparring to further hone the skills that sparring has shown you need to work on.

Strength training consist of some resistance training program, it could be body weight, machine driven, or free weights. Even holding your sword in a high guard for like 10 minutes while watching something could be considered strength training. Now for Strength training you have several goals that you could be looking for, those goals include, Strength, Power, Hypertrophy, and Muscular Endurance.

If you are new to or not consistently involved in a strength training program you want to start developing your body for hypertrophy, that is to say that you want to increase the cross-sectional area and mass of your skeletal muscles. To accomplish this, you want to design a weight training program in a very specific way, you want to find your 1 Rep Max (when applicable) and you want to work with a weight that is between 67 and 85 percent of that, your goal should be 3 - 6 sets with repetitions from 6 - 12 per set, and you should rest for 30 seconds to a minute and a half between sets of the same exercise.

If you are experienced with strength training and do it consistently you might want to start developing your body for power as that is where most of HEMA longsword benefits from. For power oriented strength training (different from Power Lifting) you want to ideally be doing 75 - 90 percent of your 1 Rep Max (which might have changed if you last measured it a month ago when you were training for hyper trophy) and you want to be doing 3 - 5 sets sets of only 3 - 5 repetitions per set, and you want to allow a greater rest period between sets (2 - 5 minutes)

Now what exercises would be the most beneficial to HEMA longsword? Well major muscle groups to target would include;

  • Your arms and chest; Brachioradialis (very important for almost all armed HEMA) Triceps brachii, Biceps brachii, Deltoids (Posterior, anterior, and lateral), and Pectoralis Major.
  • Your back and core; Trapezius, Latissimus Dorsi, Rhomboids, Your Rotator Cuff (Supraspinatus, Subscapularis, Infraspinatus, Teres Minor), Internal and External Obliques , Rectus abdominis and Transverse adominis.
  • Your legs and butt: Quadriceps (Rectus femoris, Vastus medialis, vastus lateralis), your Hamstrings (Bicep, Femoris, Semitendinosus, Semimembranosus), your Triceps surae (Gastrocnemius and Soleus), and your Gluteus Maximus (it is difficult to target the Gluetues Medius and Minimus)

Wow that is almost your whole body, so in order to hit all of those you have several options available to you, the first is breaking up your strength training workouts (which should be 3 - 4 times a week) into different days for different muscle groups, (IE; Leg day, chest and arms day, back and core day, etc) another option is to set up various circuit rotations for your workout, so while your legs are resting from your squats you go to do your bench press and work your chest and triceps, then you go to work your back and biceps with rows and then back to the squats.

You also want to work on your cardiorespiratory fitness level, there are many ways to accomplish this, from activities such as running, cycling, and swimming to machines such as the treadmill, elliptical, stairmaster, etc. However, there are several caveats here to make note of. The first is that training your body for strength affects a particular muscle fiber type, Type II (Fast-twitch) muscles fibers (particularly Type IIB) Doing long distance/stamina based activities such as prolonged running/cycling work a different type of muscle fibers Type I (Slow twitch). At first this might seem like a good thing but developing one of these actually impedes the development/growth of the other. Knowing this you might want to consider how you develop your cardiorespiratory fitness level and it might lead you to focus on shorter period but higher intensity activities (which incidentally are time saving as well) In particular an effective route are exercises referred to as HIIT, High-Intensity Interval Training (also known as High-Intensity Intermittent Exercise). This will still allow you to grow your VO2max and train your heart and lungs but will still support and develop those Type II fibers from strength training.

Lastly we want to talk about stretching, you could argue that it might have advantages into your lunge or something else but the main reason why you should stretch often is Injury prevention. Stretching prevents injuries, stretch before and after your skill training, your strength training, and your cardiorespiratory fitness training.

This is based on our current understanding of the various sciences relating to sport and exercise, if this understanding changes then you will have to incorporate those changes and reevaluate how you train.

- Training overview posted by HercSpeed on reddit.

I doubt there are many successful, or at least aspiring to be, longsword fencers out there that do not follow a training regime along these lines.

anonymous asked:

What is your dream career ? I'm curious because you are amazing at helping people and was wondering if this tied back to what you may be studying or something

this is such a thoughtful question 🙈🙊 thank you for asking. right now my major is exercise and sports science with a concentration in pre physical therapy. with that I plan to continue on with school and become either a physical therapist or an occupational therapist. and from there I would absolutely love love LOVE to work at a cancer research hospital such as St. Jude’s or MD Anderson preferably within pediatrics. and so basically I would be helping a patient manage their pain holistically, improve their ADL’s, improve their strength and coordination, and help them regain mobility if they underwent surgery and so on and so forth. not a single person deserves cancer, but I especially believe that children are the least deserving of such. and I can’t imagine what a parent goes through having to watch their child literally fight for their life rather than just being a kid. so I honestly just want to help in any way, shape or form and lighten the load that this son of a bitch cancer brings for the little monkey and their families.

Snacks #1

If you wanna get fit and get fast results you should start a diet, we all know how hard is for our body to accept our new rountine like feeling hunger every 5 minutes and thinking about a delicious pizza but this is not going to help you.

Here it’s a list with some perfect snacks that will help you:

Dates and peanut butter

  • Slice open pitted Medjool dates (a large, sweet variety of dates) and slide a half-tablespoon of nut butter inside. The fiber in dates helps keep your blood sugar from spiking and stabilizes your energy levels. Stick a couple in a zip-top bag and stash them in your gym bag for your afternoon workout, or leave them on your nightstand for a quick snack before you head out for a morning run. 

Tricked-out deviled eggs 

  • Crave something more savory than sweet? Spread 2 tablespoons of hummus on a hard-boiled egg for a snack that’s packed with 9 grams of protein. And yes, include the yolk—it contains crucial amino acids that aid in muscle repair. Sprinkle the whole thing with chives for extra flavor. 

Kind Bar, Maple Glazed Pecan & Sea Salt

  • Some prepackaged snack bars are about as healthy as a giant candy bar. But Kind’s Maple Glazed Pecan & Sea Salt bar has only 5 g of sugar and none of the gas-inducing artificial sweeteners you’ll find in other low-sugar energy bars. Besides 6 g protein and 13 g carbs, this bar supplies 140 mg of sodium—almost as much as you’d get from a 12-ounce bottle of Gatorade—to replenish what you’ve lost from sweat.

Pistachios and raisins

  • About a quarter-cup of any dry-roasted nut provides just the right amount of protein and good-for-you fats. Pistachios rank high on Scritchfield’s list because they’re richer in potassium, an electrolyte that you lose through sweat, than most other nuts. Pair them with the quick-burning fuel of raisins—according to a study in Medicine & Science in Sports & Exercise, the naturally occurring carbohydrates in raisins make them a good alternative to pricier sugary sports candies and gels.

Rice bars with peanut butter and maple syrup

  • Follow Scritchfield’s vegan, gluten-free recipe, which you can make in 2 minutes flat: Combine a quarter-cup peanut butter (zap it in the microwave for 45 seconds to soften it up) with 1 cup leftover cooked rice and 2 tablespoons 100% maple syrup. Spread the mixture in an 8x8-inch glass container and store in the fridge. Cut into thirds to fuel three 30- to 45-minute workouts.

Juice with protein powder

  • Another key feature of a workout snack: It should be easy on your stomach. If solid food upsets yours, try a liquid option. “One cup of fruit juice can provide 30 grams of carbohydrates, enough to get some energy going before that morning workout,” Scritchfield says. Stir a scoop of your favorite vanilla protein powder into OJ or cranberry juice for a no-blender-needed smoothie.

Chocolate milk or soymilk

  • Both beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles, especially after a challenging workout, Scritchfield says. They’re also both rich in bone-boosting calcium; according to recent research presented at the Endocrine Society’s annual meeting, getting a dose of this important nutrient before you exercise prevents you from losing too much calcium through sweat.

Nature Valley Protein bars

  • Not all granola bars are created equal, Kenney says—some come stuffed with questionable ingredients like high-fructose corn syrup, and others don’t offer enough protein. Choose options that contain protein from nuts and less than 20 grams of sugar. Despite the decadent-sounding flavors—like Peanut Butter Dark Chocolate and Peanut, Almond, and Dark Chocolate—Nature Valley’s bars contain only 6 grams of sugar.

Banana with nut butter

  • This option tops the experts’ lists for good reason: A banana offers a perfectly portable source of complex carbohydrates and contains potassium to ward off muscle cramps. And whether you prefer peanut, cashew, or almond butter, you’re adding muscle-building protein and healthy fats to provide your body with longer-burning fuel.

Chickpeas

  • Just crack open a can, rinse to remove extra sodium, season with a squirt of lemon juice, and pop them in your mouth, Kenney recommends. A quarter-cup of these legumes gives you 10 grams of protein and 30 grams of carbs, including almost 9 grams of fiber—which extends the heart-healthy benefits of your workout by helping reduce your cholesterol levels, Scritchfield says.

Green smoothie

  • Here’s Scritchfield’s basic, customizable recipe: ½ cup of fruit, 1 to 2 cups of veggies, 8 ounces of plain Greek yogurt (or a scoop of protein powder), ½ of water or other liquid, and ¼ of ice. If you’re new to combining fruits and veggies, start with mild-flavored baby spinach—you won’t even taste it. Tip: get all the ingredients ready to go in the blender, and store it in the fridge until you’re ready to blend ‘em up.

Ezekiel bread and cheese

  • Aim for a cut above your average slice: “Ezekiel bread contains whole sprouted grains, which tend to be more easily digested,” Scritchfield says. Sprouting also releases more antioxidants from the grain. Combine with cheese—which provides protein and fat for longer-lasting energy—and you’ll end up with a quick and nourishing pre- or post-exercise sandwich.

Pear and sunflower butter

  • Pears are easily portable and provide carbs along with water for hydration. If you have a peanut allergy, sub in sunflower butter; like peanut butter, it contains vitamin E, an antioxidant that can help reduce muscle damage from exercise.

Apple and string cheese

  • Like all fruits, apples contain hunger-fighting fiber and pack a powerful antioxidant punch. Just make sure you eat the peels too: A recent study in theJournal of Agricultural and Food Chemistry found more free-radical fighting polyphenols concentrated there than in the flesh (choose organic apples to avoid pesticides). String cheese provides protein and a pleasing salty accompaniment to the sweet fruit, Kenney says.

Justin’s Nut Butter

  • These individually portioned packages are easy to stash in your gym bag and come in tasty flavors like honey peanut and chocolate almond. Pair a half-package with half a piece of whole-wheat toast or a handful of pretzels to get the right carb and protein balance

Overnight oatmeal

  • Another quick and easy recipe from Scritchfield: Combine a cup of Greek yogurt with ½ cup old-fashioned oats, 1½ tablespoons maple syrup, and ½ teaspoon vanilla extract. Refrigerate overnight, and the oats plump up from the liquids in the yogurt. In the morning, just sprinkle your favorite nuts and dried fruit on top and you’re set—no stove or microwave needed.

Banana split smoothie

  • Sure, it sounds like a treat, but this recipe actually whips up a protein-rich power source. Blend a ½ cup each of pineapple, strawberries, and fat-free milk with a ripe banana, a cup of plain Greek yogurt, a tablespoon of chocolate sauce, and one cup of ice.

Sliced avocado with lemon

  • Think beyond guacamole: Slices of smooth, creamy avocado sprinkled with lemon juice serve as a high-quality workout snack on their own. Not only do the healthy fats they contain provide long-burning fuel during your workout, they also keep your eyes, skin, and heart healthy over the long haul.

Sweet potato and toppings

  • Pop a medium-sized sweet potato in the microwave for about 4 to 5 minutes. When it’s cooked, top it with Greek yogurt, black beans, or lean ground turkey with salsa, recommends Kenney. This mini-meal provides dense protein and a rich store of vitamins, minerals, and antioxidants, which protect your cells from the wear and tear of exercise. Just one sweet potato boasts more than 21,000 IU of the antioxidant vitamin A and more potassium than a banana.

Last night’s leftovers

  • Skip this one if you binged on pepperoni pizza. But if you cooked up a balanced meal containing a complex carb like quinoa or brown rice and a lean protein such as chicken or lamb, you can enjoy it again the next day. “A good portion would be about 1 cup of food—that’s one to two thumbs’ worth of protein and no more than one fist of carbohydrate—for pre-fuel or recovery,” Scritchfield says.
Physiotherapists are assholes.

Sport & Exercise Science, Leeds Metropolitan University.

Investigating the Experiences of Female Lacrosse Players Throughout the Injury Process