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How To Recover From A Tough Workout ?

 

If you think training only is what gets you to be a top performance athlete, think again!

 

One of the most important factors that must be taken into consideration is RECOVERY. What happens after the workout is what makes you stronger, better and more energized for your next workout.

 

Muscles Don't Grow During The Workout, They Grow After.

If you beat yourself at the gym and push yourself to failure, you won't see results without proper recovery.

 

Let me explain what happens when you workout.

When you start lifting weights, your muscle fibers breaks down through a process called catabolism. Your body then begins to re-build those broken down muscle tissue (recovery) and that's where your job comes in to help your body with the recovery process.

 

Rest is Just As Important as Reps.

If you train everyday with no rest, this could easily lead to Overtraining, which can lead to decreased performance, elevated blood pressure, decreased immunity, disturbed sleep, and more.

 

In which the damage you do to your body accumulates over time & your body then focuses on reverting its energy to repairing the effects of the damage rather than building new muscle tissue.

 

A minimum of 48 hours of rest is optimal to allow recovery and prevent injury.

 

The Recovery Process:

  • Replenishing the muscle and liver glycogen stores.

  • Consuming protein to assist with muscle repair.

  • Restoring fluid lost in sweat.

  • Supporting the immune system to handle the damage.

  • Get more sleep.

 

For years the most important meal of the day has been said to be breakfast, but I believe that to be wrong. Your Post-Workout Meal may be more important to you than Breakfast. 

 


Carbohydrates

Consuming carbohydrates after training is critical in replenishing glycogen stores and initiating muscle glycogen synthesis. Glycogen (the storage form of carbohydrates) is the primary fuel your muscles use for energy production; therefore, optimizing glycogen stores is important and it's one of the reasons energy levels decrease when reducing carbs.

 

Include a source of potassium in your post-workout meal. Your potassium reserves will inevitably be sapped from an intense workout session. Potassium, among other nutrients like sodium and calcium, is a key mineral which plays a role in muscular energy. Bananas or potatoes are good potassium sources. 

 

For more info on what to eat before and after a workout. Read This.

 

Protein

 

Once the recovery phase begins, the catabolic processes reduce while anabolic processes increase and continue on for at least 24 hours after training. 


The ingestion of essential amino acids from quality protein sources has been shown to help with the muscle-building process.  Aim for 20-30 grams of protein within 1 hour after each workout depending on your body weight. 

 

Whey protein is the most popular protein supplement, and for good reason, It is convenient, easy to mix, and it offers a rapid absorption rate that's perfect after a tough training session. Invest in quality whey isolate to see a difference.

 

For more info on what to eat before and after a workout. Read This.

 

Rehydration

 

Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself. In order to rectify this deficit an athlete should aim to consume 125-150% of the estimated fluid lost over a four to six hour period post exercise.

 

Immune System recovery:

Intensive training can suppress the immune system. This suppression occurs while training is in progress and can continue to affect the efficiency of the immune system for hours afterward. 

 

This is obviously a concern for athletes as these hours of decreased immune function could allow an athlete to pick up an infection.

Vitamins C and E, zinc and glutamine have all been touted to aid in the protection and support of the immune system.

 

Glycogen plays a role in the recovery of the immune system according to research. If adequate glycogen stores are maintained pre and post exercise then this can reduce the disturbance of immune system markers as the consumption of carbohydrates can help reduce the body's stress hormone response to exercise.

 

Sleep

While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.  Sleep is also prime time for the body to undergo protein synthesis, so getting adequate sleep after a tough workout might make for stronger muscles and better endurance.

 

For more info on what the magic number for sleep is. Read This.

 

Listen To Your Body:

There’s no magic formula for optimal days of rest. The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether.

 

Take your fitness level, intensity, frequency, and duration of activity into account, and look for signs that your body needs a break, like chronic muscle or joint soreness and impaired physical performance. Be sure to recognize the difference between pain and soreness, and most of all, don’t be afraid to take some time off.

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