Recovery after exercise is essential to muscle and tissue repair. A muscle needs anywhere from 24 to 48 hours to repair and rebuild. Working a muscle again too soon simply leads to tissue breakdown instead of building. Not getting enough ZZZZ can be one of the most detrimental things you can do to your health. It leads to weight gain, diabetes, heart disease and much more according Dr. Mark Hyman who explains this in the video below. On the other hand, it can also be our greatest asset to restoring and healing our health.
Planning rest days and even planning how you’re going to rebuild what you broke down is as important as the workout itself. Sounds counter intuitive I know, but what gets broke down must be built back up. Even though exercise is good, you create a lot of free radical damage and the way you correct this is through clean eating and super foods.
I ran into this issue this week myself, I didn’t give myself enough time to recover and my body became exhausted, forcing me to take a break and slow down. I broke a cardinal rule of training, not listening for the signs of over training and getting the proper rest needed for recovery.
To replenish myself after a workout I will have a protein shake that contains super foods like Chia seeds, Hemp seeds, Hemp seed powder, Cacao powder, whole flax seeds along with some sort of berries and coconut milk.
How to keep this happy balance between workouts and recovery:
1. Get plenty of sleep (at least 8 hours) and don’t feel bad for having a 20 minute nap in the middle of the day. Learn to LOVE sleep.
2. Make sure you are eating nutrient dense foods and super foods.
3. You need 1.0-1.5 grams of protein per lean mass when you are training heavy to build that muscle back up.
4. Skip the junk food, it doesn’t add anything to your health, but takes away.
5. Hydrate, drink plenty of good clean water!
Train smart, Train hard – Rest, Recover, Replenish
Watch this informative webcast below!
*The American College of Sports Medicine (ACSM), American Dietetic Association (ADA) and Dieticians of Canada (DC) recommend:
Protein consumption for endurance athletes are 1.2 to 1.4 g per kilogram of body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g per kilogram of body weight per day.