How is your recovery from training?
To perform at your optimum and to ensure you are regularly progressing you must be recovering well from your training sessions or competitions.
Not taking care of your recovery phase will impact your training and performance in a negative way therefore potentially losing muscle in the process.
Your body needs this recovery time to repair the muscle you have broken down and connective tissue to bring you back stronger.
Here are some important tips to remember ensure your recovering quicker.
• Have a combination and Protein and Carbs post training to ensure a better protein uptake into muscle and speed up recovery. Staying malnourished and restricting energy foods post workout will leave you in a catabolic environment that does nothing for helping recovery.
• Drink a fast digesting quality Whey Protein post training for faster recovery and muscle tissue repair
• Stay Hydrated. Drinking water and keeping hydrated is crucial to our body recovering at your optimal level.
• Drink BCAA’s during workout to ensure amino uptake throughout training keeping your body anabolic and training harder.
• Eat fruits rich in antioxidant post training such as pineapple, berries, kiwi fruit and pomegranate to flush the toxins and enhance muscle tissue repair.
• Avoid Anti-Inflammatory drugs as they can cause leaky gut and have a negative impact on the absorption of Protein in the body.
• Avoid coffee post training as this will elevate cortisol and inhibit recovery times.
• Meditate to help lower cortisol and increase testosterone and growth hormone.
• Get your sleep in! Get your 7-9 solid hours of sleep to assist in hormonal balance and better recovery times
• Supplement with 10-15gm L-Glutamine post workout to help cellular hydration in the cells, immune system boost and speedy recovery
• Have 2-5gms Vitamin C to help assist muscle tissue repair and metabolize cortisol
• Eliminate Alcohol to increase the efficiency of the body eliminating oxidative stress and keep your testosterone-estrogen levels balanced
• Keep Zinc levels up from meat and shell fish (oysters are best). Supplement if you need to top up zinc levels.