FACTS ABOUT POST-WORKOUT RECOVERY

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WHAT SHOULD I DO TO RECOVER?

CHILL
By cooling down slowly, stopping your exercise and continuing some movement, you help your muscles repair by dispersing lactic acid and helping your blood carry oxygen throughout your body.

DRINK
You’ve heard this one a million times, but you have to replace the fl uids and electrolytes that your body loses during exercise. Water is key for all the metabolic and digestive functions that your body will perform to recover.

EAT
We usually say Refuel and Recover. Nutrition is the best way to make sure that your body repairs itself after exercise. Whether you are eating or drinking your calories, putting fuel in the tank helps your body make the most of what it just did. Don’t forget to refuel with natural, whole foods!

STRETCH
Stretching will help keep you from getting stiff and can help with circulation.

SLEEP
More and more studies are showing the link between sleep and wellness. Allowing your body the time to rest, naturally recover and produce Growth Hormone (which your body does while you sleep) is one of the best (and easiest) things that you can do.

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WHAT IS RECOVERY AFTER A WORKOUT?

Simply put, Recovery is one of the most important components to achieving your fitness, performance and wellness goals. In order for your muscle and tissue to repair properly and rebuild, muscles can take 1 to 2 days; however the most critical segment of that time is the 30 minute window immediately following exercise. If you don’t use nutrition to “recover” within that 30 minute period, your muscle tissue will breakdown to supply your body with the energy it needs. Don’t waste the muscle you’re working so hard to build! To learn the basics of Post-Workout Recovery, read on…

START RECOVERING BEFORE YOU FINISH WORKING OUT

You may be surprised to find out that the latest research has shown that exercising for longer than 60 minutes without supplying your body with any nutrients during that time causes you to burn fewer calories and less fat than if you had eaten during that time. Additionally, your postexercise metabolic rate is lower, meaning that you’ll continue to burn less calories and fat. Don’t worry — there is a simple solution. If you are exercising for more than an hour, try to eat 50-100 calories every 30 minutes. For best results, eat a fast-absorbing carbohydrate like raisins, an energy bar, energy gels, or even sip on a Recovery Shake. The goal is not to replace every calorie that you burn, but to give you just enough fuel to keep your body in an anabolic (muscle-building) state.

USE NUTRITION TO RECOVER AND MAXIMIZE YOUR BURN

To maximize any workout, it is best to follow up by consuming the same number of calories that you just burned, within 30 minutes of completion. In that 30 minute window, your muscles will readily accept the carbohydrates and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery. The ideal post-workout meal should always be a liquid and comprised of a blend of carbohydrates and protein. There are different ratios for different levels of performance, but a good median to aim for is to take in 3 parts carbs to 1 part protein.

Our Recovery Shakes are all in that range and are the perfect blend of fast-absorbing, nutrient-dense carbs, easily digestible protein and great taste. If you burn 400 calories during your workout and follow up with a 400 calorie Recovery Shake, your metabolism will remain high, your muscles will have the protein they need to rebuild and your whole body will recover faster and better. If you need to cut calories, post-workout is not the time. Post-workout calories are your most important calories of the day.