We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.
Cardio Pre-workout—eat a small snack to help boost blood sugar levels pre-workout, especially if your cardio work-out is before your first meal or between meals. Examples include: whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. Scrambled egg whites in a whole grain pita with a sliced apple. Greek yogurt parfait with layers of banana, peaches, and granola. Fruit smoothie made with soy milk, ice, banana, strawberries, and honey or brown sugar.
Recovery should be thought of as a window of opportunity. Approximately 30 min. after cardio, the body needs to replenish its energy stores—muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout.
Post-workout—Hydration is the main goal after a cardio workout. A significant amount of water is lost through perspiration. Pure water is the best source of hydration of the average exerciser. Sports drinks replenish lost electrolytes, but contain large amounts of sugar and calories. Coconut water is a great alternative to sports drinks, offering lots of potassium and magnesium, which restores your electrolytes. One of the best protein-carb combos is 8 oz. of chocolate milk.

Local Walking Events
JUNE 3—HEALTHY WAYS JUNE WALK, register at Hudson St Shelter, 3-5:30pm, vendors available until 6pm, Antigo
JUNE 5—RELAY FOR LIFE, Listle Field on Antigo High School grounds, Antigo
JULY 4—WHITE LAKE COUNTRY POSSUM CHASE, White Lake
AUGUST 8—ANTIGO TATER TROT, City Park, Antigo
AUGUST 15—RUN WITH HEART, Run/Walk 10-12pm Langlade Hospital-Center for Health & Performance, Antigo
SEPTEMBER 12—WALK TO END ALZHEIMER’S, Johnson Electric Coil, Antigo
SEPTEMBER 12—ICE AGE TRAIL-LC CHAPTER LAKE SUMMER HIKE, 9am LC Forestry Office, Antigo
SEPTEMBER 16—HEALTHY WAYS FALL WALK, 3-6pm, Springbrook Trail Boardwalk, Antigo
SEPTEMBER 19—OUT OF DARKNESS WALK TO END SUICIDE, Springbrook Trail Boardwalk, Antigo
OCTOBER 3—4th ANNUAL BE GREAT 5K COLOR RUN/WALK, 9am LC Fairgrounds, Antigo
OCTOBER 3—ICE AGE TRAIL-LC CHAPTER FALL HIKE, 9am LC Forestry Office, Antigo