How to recover from your workouts
Most of us think about recovery as putting back in what your
body has used up such as water, nutrients, and rest. But what really is water? Nutrients? Rest?
Water/hydration:
Purified water doesn’t contain all the trace minerals it used to.
By adding electrolytes, enzymes, amino acids, and
sodium the body recovers quickly, maximizing your results.
Here is one of my favorite products by the TEN Institute:
HCE™ is a revolutionary alkalizing,
chelating and re-mineralizing water additive. Adding 2/3 of a dropper to a
gallon of water, or 2 drops per 8 ounces provides the body with fulvic acid,
humic acid, over 74 trace colloidal ionic minerals, electrolytes, amino acids,
B vitamins, an array of enzymes and unique polysaccharides. This powerful
complex rehydrates and repowers the body.
Nutrients:
Muscle break down occurs during exercise such as lifting weights and even body weight movements. Proteins, amino acids, and plant enzymes are
the best sources to recover and replenish your muscles. Eating a balanced meal with all these
ingredients is best but sometimes impossible. If I am not cooking a meal, I like to use protein powder based with egg whites, pea and hemp, or a full
broad spectrum of plant based proteins made by many supplement companies. Mix the protein in blender with some almond
milk, your favorite fruits and greens and enjoy.
Protein intake varies for people depending on their
lifestyle and amount of activity. For a
very active lifestyle, try to ingest about the same amount of grams of
protein in a day as the what you weigh in pounds. The average adult should ingest about 60% of your weight
in grams of protein. Most of you are
probably not getting enough. Take a look
at your intake and the time of day when you feel run down and exhausted. When is the last time you had a bite of
protein?
Rest:
Sleep and yoga
Get the Right Amount of Sleep
Too little shut-eye (less than 5 hours) or too much (more than 9 hours) may put you at risk for heart
trouble. short sleep sessions raise levels of the humor hormone ghrelin, which is linked to increased
calorie intake and could, over time, contribute to cardiovascular problems. Sleeping too much may lead to low levels of exercise-another risk factor for heart disease. (ref. Dr. Oz)
Get the Right Amount of Sleep
Too little shut-eye (less than 5 hours) or too much (more than 9 hours) may put you at risk for heart
trouble. short sleep sessions raise levels of the humor hormone ghrelin, which is linked to increased
calorie intake and could, over time, contribute to cardiovascular problems. Sleeping too much may lead to low levels of exercise-another risk factor for heart disease. (ref. Dr. Oz)
The basics are that muscle degrades, hormones get out of balance
and cortisol increases creating the body to store fat. Use one of my favorite products RPM from the
TEN Institute to increase fat burning while you sleep, to recover through use of
deer antler velvet (natural growth hormone), and to support the
immune system with colostrum.
Yoga is my favorite method to recover. Practicing Yoga stretches the muscles, elongates the fibrous tissue and releases built up lactic acid in the muscles. Yoga also calms the nervous system, allowing the body
to recover faster and more efficiently while your mind focuses on the muscles
being stretched. This in turn allows for
greater mindful connection to your body.
Be aware of your body: if you have pain, you may have to take more rest and recovery.
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