The Importance of Letting Your Body Recover After a Workout
By: Zach Hunt
ork out we are actually breaking down our muscles, which is why during a work out we actually start feeling weaker than when we started. How quickly our muscles degrade depends on how fit we are to begin with.
After a work out, our muscles need time to rebuild and rest by replacing elements lost, both proteins and energy stores. Your muscles will actually get smaller if they are not given enough recovery time to make repairs. This could mean a decline in lean muscle mass and a lowering of your metabolism. The more muscles you have and the larger they are, the faster your metabolism.
To keep your muscles healthy and give them the proper fuel and recovery time, follow a few simple rules:
Do not eat less than 1200 calories per day.
Eat a small amount of high quality protein at each meal.
Get plenty of sleep - Try to rest a day between work outs.
And if new to exercising, try to work out every other day rather than two days in a row.
What should I eat to help recover from my workout?
Based on a study done on rats at the University of Illinois, muscles have a quicker recovery when we eat foods that contain a branch-chained amino acid called leucine which
can be found in foods such as meats and dairy products as well as protein bars and some sports drinks.
"Leucine appears to have a specific, and apparently unique, impact on skeletal muscle," said Donald K. Layman, a professor of nutrition. "It stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. It has a significant impact on protein synthesis during the recovery time after exercise."
Right after your work out, eat a small snack containing fresh fruits and a small amount of protein. The natural sugars in the fruits helps to quickly replace depleted muscle glycogen stores and the protein speeds up the intake of the sugar into your system. Make sure the protein is a small portion in this meal, making up only about 25% or less of the total carbohydrate grams. The easier it is to digest, the better it works, so try a medium firm tofu which also helps restore calcium and magnesium which you body has also lost.
Fitness Fanatics Suggested healthy recipes.
Chocolate Recovery Pudding
1/4 lb. medium firm tofu (for protein, calcium)
1 banana* (for electrolytes)
1/2 pear* (for natural sugar)
1/2 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1/2 T. cocoa powder (for natural flavor) sprinkle sea salt (for sodium lost in sweat)
Blend all ingredients together until reaching a consistent texture. I recommend a food processor.
The pudding will be sweeter by using very ripe fruit.
And a recipe for a meal replacement shake:
Nutrient-rich Shake
3 cups water (or 2 cups water and 1 1/2 cups ice)
1 banana (for electrolytes)
1/2 cup blueberries (for antioxidants)
1/2 pear (for natural sugar, fiber)
1 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1 T. ground flax seeds (omega 3, fiber)
2 T. hemp protein (for complete protein)
1 t. (2.5 grams) maca**, powdered form (for sterols, alkaloids, glucosinolates)
1 t. (2.5 grams) chlorella, powdered form (for vitamin b12, chlorophyll, nucleic acids)
Blend together.
If you'd like some more variety, you can add either a tablespoon of raw sunflower or pumpkin seeds or raw carob.
These are both vegetarian recipes.
** Lepidium meyenii or maca is an herbaceous biennial plant or annual plant (some sources say a perennial plant) native to the high Andes of Bolivia and Peru.
ork out we are actually breaking down our muscles, which is why during a work out we actually start feeling weaker than when we started. How quickly our muscles degrade depends on how fit we are to begin with.
After a work out, our muscles need time to rebuild and rest by replacing elements lost, both proteins and energy stores. Your muscles will actually get smaller if they are not given enough recovery time to make repairs. This could mean a decline in lean muscle mass and a lowering of your metabolism. The more muscles you have and the larger they are, the faster your metabolism.
To keep your muscles healthy and give them the proper fuel and recovery time, follow a few simple rules:
Do not eat less than 1200 calories per day.
Eat a small amount of high quality protein at each meal.
Get plenty of sleep - Try to rest a day between work outs.
And if new to exercising, try to work out every other day rather than two days in a row.
What should I eat to help recover from my workout?
Based on a study done on rats at the University of Illinois, muscles have a quicker recovery when we eat foods that contain a branch-chained amino acid called leucine which
"Leucine appears to have a specific, and apparently unique, impact on skeletal muscle," said Donald K. Layman, a professor of nutrition. "It stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. It has a significant impact on protein synthesis during the recovery time after exercise."
Right after your work out, eat a small snack containing fresh fruits and a small amount of protein. The natural sugars in the fruits helps to quickly replace depleted muscle glycogen stores and the protein speeds up the intake of the sugar into your system. Make sure the protein is a small portion in this meal, making up only about 25% or less of the total carbohydrate grams. The easier it is to digest, the better it works, so try a medium firm tofu which also helps restore calcium and magnesium which you body has also lost.
Fitness Fanatics Suggested healthy recipes.
Chocolate Recovery Pudding
1/4 lb. medium firm tofu (for protein, calcium)
1 banana* (for electrolytes)
1/2 pear* (for natural sugar)
1/2 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1/2 T. cocoa powder (for natural flavor) sprinkle sea salt (for sodium lost in sweat)
Blend all ingredients together until reaching a consistent texture. I recommend a food processor.
The pudding will be sweeter by using very ripe fruit.
And a recipe for a meal replacement shake:
Nutrient-rich Shake
3 cups water (or 2 cups water and 1 1/2 cups ice)
1 banana (for electrolytes)
1/2 cup blueberries (for antioxidants)
1/2 pear (for natural sugar, fiber)
1 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1 T. ground flax seeds (omega 3, fiber)
2 T. hemp protein (for complete protein)
1 t. (2.5 grams) maca**, powdered form (for sterols, alkaloids, glucosinolates)
1 t. (2.5 grams) chlorella, powdered form (for vitamin b12, chlorophyll, nucleic acids)
Blend together.
If you'd like some more variety, you can add either a tablespoon of raw sunflower or pumpkin seeds or raw carob.
These are both vegetarian recipes.
** Lepidium meyenii or maca is an herbaceous biennial plant or annual plant (some sources say a perennial plant) native to the high Andes of Bolivia and Peru.
Zach Hunt is a fitness recovery Spokane expert, personal trainer and owner of Physzique, a fitness coaching service in Spokane, WA. Go here: Personal Trainer Spokane WA Tips for more fitness tips.
