Rest and Recovery
Aug
29
2010
If a race car doesn’t stop for the pit crew to replace and repair any worn out parts, that car doesn’t have a chance of racing at its full potential. Between work, school, familiy, and friends sometimes it feels like we’re speeding through life. Packing more and more into the same 24-hour day can often leave us just plain run down. Much like that car needs to be tuned up before, during, and after races, your body needs time to prepare, and recover from your workouts.
In order to push yourself to your limit during each work-out, you must allow time for your muscles to recover. Almost equally important to your work-out is the recovery process.
During exercise, to adapt to the stress, your body breaks down tissue, uses energy and releases fluid. In order to push yourself to your full potential take the time to help your body repair the muscles you’ve broken down during your work out. Recovery time allows the body to repair tissue damage and restock energy stores. Without enough time to repair itself your body will continue to breakdown, leading to many negative side effects like injury, and loss of strength, endurance, or energy. In addition to a balanced fitness plan- and giving muscles 24-48 hours to recover before working them again- the basic’s of recovery include a proper warm up and cool down, a flexibility program, getting enough sleep, staying hydrated, and eating a healthy post-work out meal.
“A good rest is half the work” –Proverb
This month, for once, I’m going to focus on rest and recovery- read on for tips and tricks on how to properly recover.
MDM
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REFUEL TO RECOVER
Eating the right foods just before exercise can help keep your energy level high during a work-out, but refueling with the proper food after a workout is vital to gaining strength and muscle, and burning fat!
After a work-out replacing lost fluids with water and a electrolyte drink will help increase circulation, and deliver the vital nutrients your muscles will need for repair.
After a work-out you have a 30-45 minute window where your muscles will best absorb the nutrients they need. Time and time again research has shown that combining a carbohydrate (fruit, grains, breads, pasta, rice) with protein (mainly meats including sea food, cottage cheese, quinoa, tofu, etc) results in much faster muscle recovery. You post-workout meal should be the largest of the day. Depending on your workout and activity level you should eat a carbohydrate to protein ratio of 2-4:1.
Sample Meal:
Tuna Sandwich with Side of Fruit
Men:
6 oz Tuna Canned in Water
4 Sliced Oro wheat double Fiber bread
1 Tbsp Mayonnaise
Mustard to Taste
.5 Tomato
.5 Cup Romaine Lettuce
1 Banana
1 Apple
Women:
3 oz Tuna Canned in Water
2 Sliced Oro wheat double Fiber bread
1 Tbsp Light Mayonnaise
Mustard to Taste
.5 Tomato
.5 Cup Romaine Lettuce
1 Banana
Chocolate Peanut Butter Banana
Post Work Out Shake:
Men:
2 Tbsp peanut butter
1.5 Cup NF Milk
2 Medium Bananas (raw or frozen)
2 Scoop Designer Whey Protein (or comparable powder)
Ice to taste
736cal/85g carb/ 22g Fat/ 59g Pro
Women:
1 Tbsp peanut butter
1 Cup NF Milk
1.5 Medium Bananas (raw or frozen)
1 Scoop Designer Whey Protein (or comparable powder)
Ice to taste
466 cal/ 65g carb/ 12g Fat/ 32g Pr
Combine all ingredients except ice, and blend thoroughly. Add ice until you reach your desired consistency.
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10 Ways To Recover Quickly After Exercise
By Elizabeth Quinn, About.com Guide
About.com Health’s Disease and Coition content is reviewed by the Medical Review Board
1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.
2. Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
3. Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness.
4. Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
5. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.
6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.
7.Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles.
8.Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury.
9.Get Lots of 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.
10.Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
I’ve managed to maintain my 7lb loss, and keep my veggies in check. I did great through-out the day, and THROUGHLY enjoyed my cheat meal!