What To Eat After A Cardio Workout

After an intense workout your body is in need of nutrients especially amino acids and carbohydrates. B vitamins aid in energy restoration and potassium helps to reduce inflammation in the muscles and joints.

Wellness Wednesday 12 Healthy Post Workout Snacks When To Eat Them Ambitious Kitchen

You should eat a combination of protein and carbohydrates soon after the workout within.

What to eat after a cardio workout. Cortisol promotes that stressed feeling in the body and Greek yogurt helps to reduce it the natural way. Eat protein after cardio. Your body needs this to replenish and repair damaged muscle cells and feed the exhausted nervous system.

Try to feed your body a high-quality balanced meal no longer than 15 to 20 minutes after completing your final set. Eat foods that contain carbohydrates. Tuna salad sandwich on whole grain bread.

Carbohydrates are needed to replace the muscle glycogen that was depleted and protein is needed to repair damaged tissue OShea says. Egg omelet with avocado spread on toast. After an intense cardio session.

While carbohydrates should be the focus of your post-cardio diet adding a moderate amount of protein or 7 to 10 grams helps stimulate muscle growth and repair. This guide will provide you with what you should or shouldnt eat before and after a workout session. Here are some examples of pre-workout or pre-cardio snacks that will not only keep you energized throughout your workout but aid in muscle recovery and lean muscle growth.

If youre into kicking your butt with HIIT intense. A large number of carbs you consume will stop the burning of fat If you completely eliminate the carbs. Typically its recommended to have a healthy source of protein and carbohydrate after a fasted workout.

When youre training for a race and logging a lot of miles do your best to eat 200 to 300 calories within 30 minutes of your workout. What to eat for a post-workout breakfast. Eating after fasted cardio will depend on the type of exercise you do and your fitness goal.

So incorporating carbs immediately post-workout helps with muscle recovery by starting the process of replenishing our bodys carbohydrate stores she says. This will help replenish muscle energy stores and start the recovery process. What to Eat After Your Workout After exercising replenish with carbs and protein.

Knowing exactly what you need to fuel your body will enable you have adequate energy to improve your workout performance. Greek yogurt is one of the ultimate best foods to eat after cardio or any workout for that matter. What to eat after a moderate cardio Eating the right nutrients soon after your exercise can help your body rebuild its glycogen stores and repair and regrow muscle proteins.

12 turkey wrap with veggies Fruit smoothie made with Greek yogurt and milk Hummus and tomato on pita bread Reduced fat cheese and crackers with fresh fruit Peanut butter and banana sandwich. Whether you train at the gym or at home your muscles need the right fuel. Here are a few examples of quick and easy meals to eat after your workout.

Greek yogurt is high in protein and rich in fat burning calcium making it an ideal choice for post-cardio food. However if your goal is to continue using fat as fuel such as with a keto diet youll need to continue low-carb. Eat a balanced meal with carbs and protein an hour or two before you hit the weightsand have plenty of liquids on hand for the workout.

I also go over the best post-workout meal for muscle growth and. Carbs are your muscles primary source of fuel for exercise. In this video youll learn how to create the best pre-workout meal for more energy and strength.

Salmon with sweet potato. Prepare your oatmeal with a cup of low-fat milk or have 12 cup of. Find out exactly what to eat before and after your workout.

Considering carbs after the cardio workout you should keep in mind the following. Greek yogurt is also packed with B vitamins and potassium. Greek yogurt is not only high in protein but also high in fat burning calcium that lowers cortisol which naturally rises during exercise.

Plan to eat a healthy snack or meal within 45 minutes of completing your workout. Aim for a 11 ratio of carbs to protein when putting together a post-workout breakfast after strength training says Kimball. Grilled chicken with roasted vegetables.

Oatmeal whey protein banana and almonds. Sliced avocado on toast with cottage cheese tomatoes or any other vegetable. Keep in mind that the above rule doesnt apply when it comes to a longer or more intense cardio session-the more intensely you move the more energy you use and as a result it becomes more important to refuel.

Roast walnuts or almonds in the oven or on a. There are also numerous healthy low fat protein rich options to choose from when deciding what to eat after cardio. I used to also ponder on these questions.

Is It Better To Eat After A Workout

Breakfast is billed as the most important meal of the daybut you may want to hold off on eating it until after your daily workout. Yes you should try to eat within at least two hours of a workout if youre trying to lose weight Michele told POPSUGAR.

Smart Workout Snacks To Eat Before And After You Hit The Gym Self

Your snack should be easy to digest low in fat and small in size.

Is it better to eat after a workout. All trainers agree that lean fast-digesting protein is the number one best thing you can eat after working out. 2 According to Williams Whey protein powder is the best form of protein you can have post-workout. After a moderate-intensity workout eat a snack within two hours of exercising.

On top of that a banana is a high quality fast digesting carb. 1 day agoExercise plays an integral role in keeping one healthy and fit. However most people do not know whether it is better to eat before or after a workout.

One way to achieve this after a workout is by eating bananas 1 medium banana will provide you with 8 percent of your daily magnesium needs and 10 percent of your daily potassium needs. If youve exercised at a high intensity eating sooner is better. If you want to know the answer youve come to the right place.

After intense workouts registered dietitian Christopher R. Although the post-workout meal and post-workout nutrition isnt as crucial as we once thought it still does have its merits. The American College of Sports Medicine says Adequate food and fluid should be consumed before during and after exercise to help maintain blood glucose concentration during exercise maximize exercise performance and improve recovery time.

Mohr recommends eating within 15 minutes of your workout. The lasting health benefits include better suppleness and muscle strength especially the core muscles improved back and. While the importance of eating before a workout may vary based on the situation most scientists agree that its beneficial to eat after exercise.

This article will not only explain whether you should eat before or after your workout it will also give you some recipe tips for delicious smoothies that will support your training and recovery. Since by knowing what to eat after a workout and the best thing to eat after a workout youll be able to better improve your performance and recovery and build muscle that much faster. Protein needs to be replenished after a workout and helps to build lean muscle Hammond explains.

One exercise method thats gaining popularity thanks to various celebrities who swear by it is Pilates. Researchers in Belgium set up a six-week study to. If you exercise early in the morning and prefer to eat food after a workout to lose weight or it has been more than four hours since your last meal you may benefit from a quick preworkout snack.

This is for a couple of.

Muscle Recovery After Workout

This will restore the lost glycogen and the muscles will rebuild and repair. Get 8 Hours of Shut-Eye.

4 Steps To Speed Up Muscle Recovery After A Workout

While all fruits have antioxidantswhich help your muscles to repair themselves after a workoutblueberries contain the highest amount.

Muscle recovery after workout. Chances are youre already doing a few stretches to finish up your workout. Your muscles need protein to build back up along with carbohydrates for energy. If youre one of those people.

During a workout the muscles lengthen as stress is applied to them. Fueling your body after a workout is crucial for recovery. Dont underestimate the importance of a good nights sleep.

Its quite complex and involves immediate recovery after exercise and slower recovery over the next 24 to 72 hours. Postworkout Muscle Recovery Helps Keeps You Safe and Injury-Free Rest helps reenergize the body so you have the stamina to give it your all during your. Advertentie Huge savings on Fitness Supplements at Muscle Strength.

Both of these berries are a great source of carbohydrates as. Grab the Foam Roller. The protein requirements for athletes are 13 to 18 grams per kilogram of body weight per day according to.

Recovery from exercise depends on many biochemical hormonal and physiological processes that can affect the repair and remodeling of protein in muscles and connective tissue. Post-exercise recovery is a vital component of the overall exercise training paradigm and essential for high-level performance and continued improvement. This is actually the same process involved in building.

While it is not the greatest to have lingering muscle recovery there are many remedies in order to retain a healthy rate of muscle recovery. Drinking water after a tough workout can help rid your body. Eat within an hour after the workout and introduce supplements like the best protein for post workout recovery.

After a Workout. Very intense workouts might take even longer. 12 Proven Ways To Speed Up Muscle Recovery 1.

While youre on the. The body naturally fills in those tears making the muscles larger. Get enough carbohydrates and protein after a workout to ensure you replenish the nutrients that you have lost.

8 Ways To Maximize Your Post-Workout Recovery 1. If the rate of recovery is appropriate higher training volumes and intensities are possible without the detrimental effects of overtraining. The healthy bacteria in your gut play a key role in.

Although this can be reduced with the best cbd oil for anxiety and also muscular pain. The pain usually begins to develop between 12 and 24 hours after your workout and peaks around 24 to 72 hours after your training stimulus. This stress results in micro-tears in the muscles that the body heals after the exercise session.

Advertentie Huge savings on Fitness Supplements at Muscle Strength. To quickly summarize lack of sleep stress lack of nutrition overexertion of muscles age or infrequent workouts are some of the reasons why your muscles make take so long to recover. After a relatively light workout your muscles may be able to recover in 24 hours whereas a more challenging workout might take two to three days.

After Workout Food

Raw nuts and nut butter like almond and cashew butter are great snack options but because of the same digestive slowdown described above you want to avoid them after the gym. If youre looking for a quick and easy post-workout meal any time of day these quesadillas are it.

What To Eat After A Workout To Recover Faster The Everygirl

Loaded with potassium-rich bananas almond butter for protein and fresh pomegranate but no cheese.

After workout food. As part of a process called muscle protein synthesis the nutrient contributes to the repair of those micro-tears in muscle tissue that naturally occur during activity. 43 Best Post-Workout Meals 1. The whole grains give you high-fiber carbs while the turkey has 19 grams of protein per 3-ounce serving.

If your main goal is to build muscle try to eat at least 30g of protein and 30-35g of carbs within about 15 minutes of your workout. Protein-rich foods such as eggs tuna and yogurt are important for post-workout recovery too. Ausschließlich in zertifizierten Workouts geleistet haben Versorgung deine Muskulatur.

Eating the right foods after exercise can help you recover build muscle and prepare. A 45-ounce can has. Um uns eine Vorstellung von Vegan food after workout machen zu können beziehen wir eindeutige Auswertungen jedoch ebenso jede Menge weitere Faktoren mit ein.

Mix Protein and Carbs When planning your post-workout meal aim for about 20 to 30 grams of high-quality protein and 30 to 40 grams of carbohydrates Michael recommends. Swap the mayo for creamy. Grilled chicken and vegetables is the ideal recovery food after a strenuous exercise session when our body is drained out of energy and fluids.

If you hit a diner or greasy spoon after your workout dont order your eggs over-easy or sunny-side-up. Protein and carbs are the two keys to a good post-workout meal. You can still reap the benefits with canned tuna on whole grain crackers.

Know what to eat after a workout to lose weight and build muscle. Consuming protein after your workout is great but not if it comes with high levels of fat. After you wrap up your workout whip up this easy snack or lunch.

Eggs are a wonderful way to get your protein after a workoutas long as you eat them raw or hard-boiled. Eggs have the former covered. At just 70 calories each eggs pack 63 grams of protein and are one of.

These come together in just minutes. It is a dish full of wholesome nutrients that restores protein and carbohydrates in the body without making us feel bloated and full. After a workout your muscles are left broken down due to microscopic tears and your glycogen stores are depleted leaving you feeling a little more tired an.

Eating 15 to 25 grams of protein in the two-hour period after exercise may optimize protein synthesis. What Are the Best Foods to Eat After an Intense Workout. Fish is a high-quality protein but its not always easy to whip up a fillet of salmon after a workout.

Use your favorite whole grain grain-free or sprouted grain tortilla brand. Youre guaranteed to get them drenched in saturated fatssomething you want to keep out of your diet right after a big sweat session. Like foods to eat before a workout even post-workout nutrition matters.

Almond Butter Pomegranate Quesadilla. If youre just trying to stay in shape or shed a few pounds. Foodspring Recovery Aminos Post-Workout Recovery ohne.

Genau diese faszinierenden Resultate gucken wir uns jetzt an. And if youre doing a particularly long or intense workout you may want to prioritize eating within 30 minutes after your workout says Shena Jaramillo RD.

Muscle Repair Supplements After Injury

Besides eating the right foods pre- and post-workout research indicates that incorporating a few dietary supplements into your program can be an. They ease the breakdown of proteins and carbs boost muscle repair and assist with cell development.

8 Injections That Heal Injuries T Nation

Copper is a mineral that assists in the formation of red blood cells and works with vitamin C to form elastin and to strengthen connective tissue.

Muscle repair supplements after injury. Though studies have yet to prove that mega-doses of Vitamin C 2-5 grams per day are beneficial it does appear that taking 500-1000mg per day during recovery periods offers additional protection without added risk. Glutamine is an amino acid that helps your body maintain lean muscle mass. Antioxidant-rich foods like blueberries are great muscle recovery supplements because they help prevent free radical damage to muscles from a workout and provide important vitamins for muscles too.

Proper muscle recovery helps repair damaged muscle tissue and prepare them for your next bout of exercise. Other benefits of vitamin C for torn ligaments include. Doctors will often prescribe vitamin C supplements with iron supplements for this reason iron is one of the minerals for ligament repair recommended below.

Getty Images Dr Carneiro said. Consuming adequate levels of vitamin C either through dietary supplements or ingesting foods rich in vitamin C like citrus fruits can help support normal collagen synthesis and facilitate muscle and tendon repair. From a practical point of view it is therefore essential to exercise the muscle as early as possible in the rehab process Protein feeding should be high quality whey protein containing a high amount of leucine.

When your muscles recover quickly you can train more often meaning better results. Vitamin E might also help reduce muscle damage as a result of aerobic exercise according to a study published in the International Journal of Preventative Medicine in 2013. Amino acids can enhance protein synthesis within the muscles particularly when they are consumed with carbohydrates.

Once a muscle is damaged it can become the source of a great deal of pain. Supplement with 1g- 2 gday during periods of injury repair. The resulting scar tissue is weaker less elastic and highly prone to re-injury.

Best supplements to repair muscles. Collagen is a protein and helps with bone structure Image. A lack of B vitamins can increase muscle cramps and aches.

The BCAA in Glutamine have also been known to fortify immune function. The process of muscle repair depends on the availability of amino acids. After muscle tissue damage your muscle tissue undergoes remodeling to repair the tears.

Research has shown that drinking blueberry shakes post-workout has a positive impact on muscle recovery. Vitamin C helps you produce the collagen needed for this remodeling process. Our digestive system recognises collagen hydrolysate as.

It also happens to be the primary amino acid thats lost during any type of tissue injury 10. Aid Recovery - Glutamine powder is believed to help boost athletic endurance and aid exercise recovery. During the proliferation stage of the recovery process amino acids are as building blocks to help create new muscle fibre.

Glutamine helps stimulate collagen synthesis which helps heal wounds and repair soft tissue such as tendons and ligaments 11. Oats Almonds. Your muscles however do not actually heal with muscle tissue but with foreign substances including collagen.

It may decrease muscle soreness and improve recovery after intense exercise. It is recommended to take 20g of high quality protein 03 gkgmeal at EVERY meal. Chondroitin alters the permeability of tissues and cartilage and allows increased blood flow which can flood the shoulder with healing nutrients.

2-4 mgday is recommended during the first few weeks of injury repair. Your body can not produce vitamin C as it is water-soluble so you need to get it from your food or from supplements. Recommended dosages of Vitamin C for muscle recovery immune support and injury repair are far above the RDI of 90mg per day.

The B complex is comprised of eight vitamins that help the body perform a variety of functions. The Sports Injury Clinic website states that glucosamine and chondroitin can be used after any musculoskeletal injury to assist the body in repairing and manufacturing cartilage.

Achilles Tendon Sore After Running

Surgery is very rarely done. It achilles may feel sore during your run be creaking after your run and feel tight and stiff as you walk around.

Expert Physio Advice On Running Injuries Physio For Running Injuries Treatments For Running Injuries

Continuing to run while in pain is not going to make you any stronger or faster.

Achilles tendon sore after running. Every day you have that sinking feeling that something is wrong you wonder should I run or is it time to stop running till it heals. This video will show you some really useful techniques on fixing your achilles tendonitis and how to approach it in a safe manner. If your Achilles is sore you are likely to have either Achilles tendinitis or Achilles tendonitis or Achilles tendinosis.

Soreness and stiffness the morning after running walking and other athletic activities are also quite common to Achilles tendonitis sufferers. The umbrella name for an Achilles injury is Achilles tendinopathy. Sufferers might notice these symptoms after running or walking.

Much of our bodies are in a constant state of building new tissue synthesis or breaking down tissue. So when the Achilles tendon gets injured the runner has a really big problem. Achilles tendonitis is characterized by mild to medium pain in the heel the Achilles and the back of the leg.

Achilles tendonitis pain often starts as a mild ache either above the heel or in the back of the leg after running. A severely sore Achilles from running is usually the symptom of one of two injuries. Plus you run the risk of doing major damage to your Achilles tendon which can interrupt your training for months.

In short you may never run the same way again. Stiffness particularly first thing in the morning or after a period of rest Visible lump particularly if it has become chronic Impaired physical function. Achilles tendinitis or sometimes spelled tendonitis is more of an acute injury whereby the tendon make-up is disrupted and results in inflammation.

We can define Achilles tendinopathy or tendonitis as pain or stiffness in the tendon that joins the two main calf muscles gastrocnemius and soleus to the back of the heel. They can be a problem in a number of areas throughout the body and runners might suffer patella tendinopathy posterior tibial tendinopathy or peroneal tendinopathy to name but a few. There are two types of Achilles tendinitis.

While you are able to keep your achilles pain to a level of 310 or below and your achilles symptoms continue to subside quickly in the first day after running you should be able to adapt your training plan to accommodate. The Achilles tendon feels sore a few centimeters above where it meets the heel bone. The pain associated with Achilles tendinitis typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity.

Achilles tendinitis can occur for several different reasons including overuse increasing mileage or speed too. Achilles tendon pain from running may be imposed by poor technique. Join the Facebook VIP GROU.

A Sore Achilles Tendon After Running Cause. Tendonosis a gradual thickening of the tendon without apparent inflammation tends to linger around longer. A slight pain appears in the back of the leg after running or.

Achilles tendon injuries can be stubborn painful and depressing. What are the Symptoms of Achilles Tendonitis in Runners. Symptoms of Achilles tendinopathy Signs that you might be developing Achilles tendinopathy are pain and stiffness in the tendon which is usually worse the day after running.

The lower leg feels stiff slow or weak. If you have been suffering from Achilles tendon problems for some time then you should definitely take a break from running. An inflamed Achilles tendon after running might mean that you need to change your foot strike that is avoid landing on your heels while you run and land under your toes instead.

Wearing shoes with a slightly higher heel-toe drop can also reduce the stress on the tendon. The common symptoms of Achilles Tendonitis that runners usually face include. Newer research points out that a sore and inflamed Achilles tendon after running may actually result from the influence of heel.

Mild tendonitis may mean only a few days off from. Pain can be sharp or more of a dull ache Swelling. Tendinopathies are not limited just to the Achilles.

Episodes of more-severe pain may occur after prolonged running stair climbing or sprinting. If your achilles tendon is in the reactive stage of tendinopathy and is following a predictable pattern of flaring-up then easing after running continuing to run should be possible. You might also feel stiffness or tenderness sometimes mimicking as cramp around the affected foot especially in the morning which often fades away with mild activity.

Return to running after an Achilles injury depends on the severity. Runners with a painful Achilles tendon should stop running ice the painful area use compression socks and elevate the leg for 10-15 minutes 1-2 times per day. If you neglect the early sign of problems with the Achilles tendon and develop a severe form of Achilles tendinitis you can be crippled temporarily and have your running form altered permanently.

Achilles tendonitis inflammation of the tendon is normally an acute injury from which you can bounce back pretty quickly. Besides the usual treatment for inflammation eccentric strength training.

Best To Eat After Workout

Here are some of the best pre-workout meals and snacks to keep energized during your workout. The Best Post-workout Meals A rice cake with almond butter and banana Rice cake and banana.

Pin By Minds Eye On Food Advice After Workout Food Eating After Workout Post Workout Food

Drinking enough water before during and after your workout can help with recovery and your.

Best to eat after workout. Consuming carbohydrates proteins and some fats after exercising helps to encourage muscle protein production and promote recovery with the best results. What Are the Best Foods to Eat After an Intense Workout. These top 5 foods to eat after a workout hold the perfect proportion of both carbohydrates and protein.

20 Foods You Should Never Eat After a Workout Smoothies From Pre-Made Mixes. Visit Insiders homepage for more stories. Blueberries are full of complex carbs and water.

To replace the glycogen stores in your body quickly and effectively eat a snack that contains both protein and carbohydrates for your post workout meal. For more intense exercise eat some easy-to-digest carbs a packet of instant grits a slice of toast half a plain bagel a banana or a cup of fruit cocktail washed down with a glass of water. But for a magical time for about 30 to 60 minutes after wrapping up a workout your body is primed to refuel and replenish itself by absorbing carbs and protein once again.

So Ive rounded up 43 of my favorite recipes for what to eat after a workout. Keeping it in perspective. At just 70 calories each eggs pack 63 grams of.

Last but not least on our list of what to eat after a workout is the mighty blueberry. Consume protein and healthy carbohydrates after training to see the best results. Top 5 Foods To Eat After A Workout.

The carbohydrates help replenish the glycogen lost in your muscles during your workout while protein provides amino acids that facilitate muscle repair and rebuilding. After your workout eat a snack or meal consisting of both carbohydrates and protein. Brown rice 12 cup with black beans 12 cup Small sweet potato with steamed or lightly salted broccoli in olive oil 1 cup Banana with almond butter 2 tablespoons.

Dont forget to hydrate. Spicy foodsanything with salsa sriracha or hot sauceare hard to digest and youll want to stay away. Eggs have the former covered.

This will provide both fast-acting and sustainable energy to your body. Whether youre working out like Meghan Markle or training like an NFL player the food you consume post-workout is extremely important. Aim to eat leucine-rich protein foods the amino acid is found in eggs chicken etc.

Youll feel tight and toned in no time at all and with an abundance of energy too. After a moderate-intensity workout eat a. They made be wildly convenientespecially if you are low on time and are whipping.

Quinoa is a seed that contains the perfect combination of carbohydrates and protein. If youre working out to lose weight youre well on your way to a slimmer bodyBut what you eat before or after your workout to lose weight is important too. Include quality carbs especially after long aerobic work to refill those energy stores befor your next.

Ahead are some of the best foods to eat after a grueling workout. These include a healthy mix of complex carbohydrates proteins antioxidants and vitamins. Protein and carbs are the two keys to a good post-workout meal.

They digest slowly so youll get a steady stream of energy. What you eat before affects performance and what you eat afterward is necessary to build. Karina Inkster a vegan fitness and nutrition coach based in Vancouver British Columbia.

Why Do I Get A Headache After Working Out

This causes the bloodvessels to dilate which can lead to a condition called. Take one glucose tablet to provide fast-acting replenishment.

Headache After Workout 5 Causes Treatments Self

According to the National Headache Foundation exercise headaches can also be triggered by sexual intercourse.

Why do i get a headache after working out. If people do not replace fluids during or after exercise they may become dehydrated. Why Do I Always Get Headaches When I Work Out. If you regularly get a headache when working out you could be having high sensitivity to sudden blood sugar changes.

Within one hour after exercise take a high carbohydrate snack or a main meal. One of the reasons why exercisers get a headache after working out is because the muscles of the neck and upper back tighten up pulling on the muscles of the head says Robert Herbst strength coach and world champion powerlifter. Researchers found that being dehydrated caused headache symptoms loss of focus a sense of fatigue and low mood both at rest and during exercise.

A tension headache is. Causes Exertional headache. Typically regular exercise lessens head pain thanks to a release of endorphins extra blood flow to the brain and the relaxing out of.

Headaches After Exercise Headaches that occur the day after exercise are known as exertion headaches. These headaches are thought to be caused by dilated blood vessels inside the skull. Other causes of exertional headaches include exercising in heat humidity or at high altitudes.

According to the National Headache Foundation exercise headaches can also be triggered by sexual intercourse. Also called exertional headaches occur during or after sustained and vigorous exercise such as running tennis basketball or lifting weights. There is also psychological stress at work like the emotional stress of working with others or the anxiety related to your work effectiveness.

Stress in the workplace usually refers to cognitive stress like the stress of completing a difficult mental task at work. A person with an exertional headache may experience a pulsating sensation. Exercises including swimming tennis rowing weight lifting and high-elevation hiking have been associated with causing headaches.

Or it could be a symptom of a problem with blood flow. You can also take one quarter cup orange juice before exercise. When you exercise or exert yourself physically the muscles of the head neck and scalp need more bloodto circulate.

For example it could signal a problem with the fluid in and around the brain. Stress has a lot of effects on a persons headaches. Sustained physically strenuous exercise is the most common trigger says MaryAnn Mays MD a headache specialist at the Cleveland Clinic.

Exercise headaches are classified into two categories. Getting a headache after working out could have a variety of causes some of them quite serious.