Wednesday, December 9, 2015

Best Ways to Recover Post-Workout

Protein

  • Protein is the building block of muscle tissue. It helps rebuild sore muscles and make them stronger. Strong muscles take up more space in the body and help to elevate your metabolic rate so you burn fat at a faster rate than people with less muscle mass. That's how you can weigh more than someone else but look a whole lot leaner.
  • Without enough protein, your muscles will not be able to develop as well, not to mention your blood sugar instability. After exercise, protein will help you maintain your focus, energy and feel satiated.
  • Typically, those who are exercising to gain muscle mass and burn fat should try to ingest his or her body weight in grams of protein per day. For instance, if you weigh 150 pounds, you should try to eat about 150 grams of protein per day. 
  • Protein powder is convenient, cost-efficient and lasts a lot longer than other sources. My faves are Dymatize ISO 100 Birthday Cake, Species Isolyze Cinnamon Donut and Syntrax Nectar Double Stuffed Cookie (duh).
  • For tips on how to make protein powder taste like Heaven, try making my #TeamAMFit GoPro balls, or learn my top picks for snacks packed with protein.

BCAA's

  • If protein builds muscle tissue, Branch Chain Amino Acids (BCAAs) build protein. There are 11 essential amino acids, of which are all necessary for your body to retain muscle, especially after cardiovascular activity.
  • Drinking BCAAs (typically around 30 grams per day) helps your body continue to draw energy from fat stores instead of tearing down muscle for energy. This is especially important for endurance athletes, who are staying within 65-85 percent of their maximum heart rate (aerobic zone) during the majority of their workouts. 
  • You can find BCAAs in many flavors that taste like something CrystalLight makes. My favorite lately has been MAN Dorks.

Epsom Salt

  • One of my favorite, most comforting ways to soothe sore muscles and unwind from a great workout is to soak in a bath. Use Dr. Teal's Foaming bath soap or pure epsom salt from the grocery store. There are many varieties, and I'm sure they all work.
  • Magnesium sulfate, or epsom salt, naturally eases tension and calms down spasms in the muscles. It also purifies your skin. Many brands include essential oils, which help to relieve tension as well.

Essential Oils (Peppermint, Eucalyptus, Lavender, Francensince)

  • Beyond the buzz around essential oils, you'll find these natural remedies truly do promote overall wellness. Above are my favorite essential oils, of which I add to my bath or body wash. Each one has its own unique "fix," but in general, they aid your body in building up your immunity and fighting stress.
  • During exercise, your body is in a critical state of stress. This stress is the good kind, forcing your body to work harder at getting stronger. If that stress lingers along in your day, add these oils to your daily regimen. You may also want to try some magnesium powder like this kind by CALM.

Probiotic and Proleolytic Enzymes

  • Your muscles and mind are not the only parts of your body under stress during exercise. Your guts take a beating too. It's important the lining of your stomach and intestines are secure and strong, so your body can digest food efficiently and not absorb the lactic acid produced by catabolic muscles (breaking down of muscle tissue). Make sure your probiotic has at least 14 billion CFUs of bacteria like this kind by PB8.
  • Proleolytic enzymes help your body absorb nutrients, digest food, fight bad bacteria and reduce inflammation (like the kind caused by a good workout). They've also been known to increase range of motion between joints, which Dr's Best or Wobenzym-N are reputable brands.

Collagen/Gelatin

  • Adding collagen to your supplement list will help your joints as well. Collagen is like a buffer between your joints. Over time (and a whole lot of intense exercise), your joints may lose collagen, making some movements painful. I add this powder to my protein shakes or oats, and it helps brighten my skin, hair and nails as well. 
  • Another aid for joint pain and protein — that may come in handy in the kitchen — is gelatin. Many people use Great Lakes gelatin in healthy recipes not only to increase the protein macros, but also to hold things together, kind've like oil.

Myofascial Release

  • If you've never foam rolled, you may not know what I'm talking about here. But, if you have, you immediately identify with me when I say that I have a love/hate relationship with my roller. Smoothing out your muscles with a roller moves the lactic acid and tightness out of your muscles, breaking down that tension so your body can safely excrete it. You can find foam rollers as cheap as $10 on Amazon.
  • Physical therapy exercises called myofascial releases can remove back pain, knee pain, hip pain, neck pain and pretty much any other common symptom from exercise. Most often, people think they've torn something when really they just need to release the pressure in that area.
  • To watch how-to videos on myofascial releases, I strongly recommend this YouTube channel by Kai Wheeler. She's a genius!
For more tips and resources, follow me on social media: FacebookTwitterPinterest and Instagram. Also, check out my Services to find out how I can personally help you get fit from the inside out. 

9 comments:

  1. oh, it is really effective. I have used and recommend it.kneesleevesreviews.com

    ReplyDelete
  2. Best Amino Acids (Isolated) are the most important in constructing muscles. Each of them has a number of proven positive effects. You can be sure of this in https://www.biceps-shop.com/best-amino-acids-rating/. For example BCAA gives anti-catabolic effect, activation of anabolic processes, protection and nutrition of muscles. They have a strong evidence base.

    ReplyDelete
  3. They are thick enough to not be see-through but thin enough to not get hot. The best workout clothes stretch soooo well. I love the thick waistband because when I sit down, no lower back or crack shows! I am 5'3" 130lbs and got a size small. So worth the money.

    ReplyDelete
  4. There are a lot of options when choosing the perfect workout program. Jennifer Companies such as Beachbody offer a host of workouts programs to suit the needs of those looking for a specific workout style.

    ReplyDelete
  5. These naturally occurring fats can not only help you lose unwanted weight, but they also lower your overall risk of disease. puertoricopix.com

    ReplyDelete
  6. I have a query that I have listened a lot of people talking about the side effects of the protein powders as the people say that a person gets addict of the powders, if he takes it for long duration. I also had gym lat year but duty to heavy exercise, I got a lot of pain in my body and int he end had to visit Physiotherapy North Ryde to get rid of those pains that were not allowing me to get my passion.

    ReplyDelete
  7. said on these answers, I am no techie I want

    ReplyDelete
  8. I am also looking for supplement for my great fitness.Activeman Supplement blog

    ReplyDelete

Related Posts Plugin for WordPress, Blogger...