Recover Those Muscles!
One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did. – Some-ecards
Summer is prime time for many people to work on their fitness goals. The longer days, beautiful weather and more relaxed schedule can give you the energy and motivation to hit the ground running, literally. In your quest for a fitter you though, don’t forget your recovery time. Whether your workouts are strength or endurance related, it is the recovery that allows your body to improve.
Any type of workout – HIIT, sprints, free weights, kettlebells, spin class, bootcamp, etc – will create microtears in your muscles and deplete your fuel sources. When these microtears repair they create a stronger, more efficient muscle and when your fuel sources are topped off you can push yourself in your next workout. This creates a positive cycle of gaining strength or endurance. In order to get into that positive cycle, muscle recovery needs to be a part of your routine. Muscle recovery will help repair the tissue damage caused by workouts and refuel your energy stores. If you don’t allow for this recovery, not only will future workouts suffer, but you also will not be able to get stronger, leaner or meet your fitness goals. Whether you are training for a race or you are a weekend warrior, muscle recovery is important.
Don’t worry, muscle recovery is easier than you think! Replenishing your glycogen stores (aka energy stores) and repairing any damage caused by the workout will get you to your goals. Resting muscle groups for 24-48 hours after strength workouts and incorporating lower intensity active recovery days will be a good start. Where the real difference in performance comes into play, however, is with your post-workout nutrition.
Planning your nutrition after a workout can help:
Improve muscle recovery
Reduce muscle soreness
Improve muscle strength and quality
Improve bone mass
Improve immune function
Burn fat more efficiently
What do you need in your post-workout meal?
Protein. During your workout, proteins in the body are breaking down faster than they are rebuilding. If you consume adequate protein after a workout this tendency can be reversed, stimulating protein synthesis (building proteins) and suppressing protein breakdown.
Carbohydrates. You’re tired after a workout for a reason! Workouts, especially higher intensity sessions, deplete your body of glycogen – your carbohydrate energy stores. If you consume some carbohydrates after a workout, you quickly replete those stores and renew your energy.
Avoid Fats and Fiber. Normally fiber and healthy fats should be a part of your meals, but after a workout they will slow down absorption of the carbohydrates and proteins. This slows recovery and reduces the efficiency of the recovery meal.
A 2:1 ratio of carbohydrates to protein would be sufficient, and your post-workout meal doesn’t have to be large. A quick banana and whey protein smoothie is easy and fitting! Try high quality proteins such as egg whites, whey protein isolate and white meat poultry and quick digesting carbohydrates such as honey, bananas and white potatoes in your post-workout meal. They will be absorbed by the body faster – which means quicker recovery and a faster track to your fitness goals!
RESOURCES:
http://www.precisionnutrition.com/about-post-workout-nutrition
Photo Courtesy of:
http://www.dreambodysixpack.com/2012/07/30/what-is-the-correct-muscle-recovery-period/