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SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM<br />
DELOAD<br />
Every four to six<br />
weeks is standard,<br />
but listen to your<br />
body. It’s OK to<br />
pencil in a deload<br />
day if you’re overly<br />
sore or fatigued.<br />
How often should<br />
I include a deload<br />
day in my training<br />
program?<br />
WEEK 4<br />
—DAN B., CENTENNIAL, CO<br />
WEEK 1<br />
A:<br />
IT ALL<br />
DEPENDS<br />
ON the inten<br />
sity—meaning the load<br />
you’re working with—and<br />
the amount of volume in<br />
your program. As you<br />
increase your training<br />
load and decrease your<br />
volume (which is part of a<br />
solid program), you’re<br />
putting more stress on<br />
your central nervous<br />
system. Deloads are<br />
really, really important to help<br />
your central nervous system<br />
reset itself. Depending on the<br />
type of training that you’re<br />
doing, a true deload should<br />
happen every fourth to sixth<br />
week, where loads are at<br />
40% to 50% of your typical<br />
training weight.<br />
MICHAEL GEREMIA<br />
is an N.A.S.M., C.P.T., C.E.S.<br />
certified personal trainer.<br />
MATTHIAS DROBECK/CORBIS (2); ALAMY<br />
A:<br />
FRUIT HELPS<br />
restore your<br />
glycogen, but<br />
doesn’t do much for protein<br />
resynthesis. So it’s important<br />
to pair the fruit with some<br />
protein, about 20 grams.<br />
Is eating fruit<br />
post-workout<br />
beneficial?<br />
—NED K., NORWALK, CT<br />
LESLIE BONCI, R.D., is<br />
the sports dietitian for the<br />
Pittsburgh Pirates, Toronto<br />
Blue Jays, and Kansas City<br />
Chiefs; and the owner of Active<br />
Eating Advice by Leslie.<br />
56 MUSCLE & FITNESS JULY/AUGUST <strong>2016</strong>
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