Say I wanted to Run, Eat, and use Heat Therapy in an hour and a half. What is the best order?

The Optimal Order: Run, Eat, and Heat Therapy

When wanting to Run, Eat, and use Heat Therapy within a time frame of an hour and a half, it is crucial to understand the best order to maximize benefits and minimize possible problems. The best approach would be to Run, then Eat, and finally use Heat Therapy. Here's why:

First, Run

Running first allows the body to engage in physical activity without the discomfort of doing so on a full stomach. Running also boosts metabolism and increases heart rate, making for a healthier, safer run (Buresh, Berg, & French, 2009).

Next, Eat

After the workout, the body needs to refuel. Eating a balanced meal helps replenish glycogen stores, repair muscle tissue, and helps in overall recovery. Eating post-workout also allows the body to make use of the meal more efficiently (Aragon & Schoenfeld, 2013).

Finally, Heat Therapy

Heat therapy is best used after exercise and eating because it helps in relaxation and recovery. It increases blood flow, reducing muscle soreness, and promotes healing. Because digestion is well underway by this time, the body is less likely to feel excessively overheated during the therapy (French, 2019).

Ultimately, the order of Run, Eat, and Heat Therapy maximizes the potential benefits of each activity and reduces any potential discomfort or risks.

References:

Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 1-11.

Buresh, R., Berg, K., & French, J. (2009). The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. The Journal of Strength & Conditioning Research, 23(1), 62-71.

French, S. D. (2019). Heat: a nonpharmacological analgesic for musculoskeletal injury. Sports Health, 11(4), 327-330.