If you’re still maintaining your New Year’s Resolution of a “Better, Healthier, You” then congratulation’s for staying strong! For those who fell off the ban wagon, it’s time to jump back on!
Below I share with you some tips to boost your workout and aid your body in recovery so you’re fit as a fiddle to turn around and do it all again the next day.
– Magnesium –
Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. Wait there’s more, it also help in the regulation of blood glucose levels and aids in energy and protein production. Magnesium also has many anti-inflammatory benefits for the body, which is great for those taxing training session on the body.
For me I found taking a magnesium supplement was the easiest way to increase my intake. Make a note, the absorption rate of supplements differs depending on the kind, I suggest sticking to types that dissolve in liquid as they are better absorbed in the stomach.
– Sleep –
Arghh beautiful peaceful sleep, why are you so good to the body! Besides the fact it’s a time for your body to rest and recharge, there are so many other things happening while you are in the land of nod.
In relation to exercise, the weights you’re lifting at the gym are creating a large number of tiny tears to your muscles, these tears must be repaired in order for the muscle to strengthen and grow bigger. The biggest two factors in how well your muscles are repaired after a workout are “Sleep” and “Nutrition”
A good sleep cycle ensures that your body is getting the necessary time it need to repair and recover in order to achieve muscle growth. When we sleep our bodies creates large amounts of human growth hormone, testosterone and melatonin, all of these play a huge role in reproduction and regeneration within the cells of the body.
So basically, No Sleep = Your body won’t repair damage done to the muscles in training.
– Electrolytes –
You’ve heard of them before right? Their in Gatorade and those sport drinks, Coconut Water, etc. But exactly are they?
Electrolytes are chemicals that form ions in body fluids. On a cellar level they have the ability to conduct electricity and send signals from one cell to another. To dumb it down they help make sure specific bodily functions run at optimal levels.
Post-excerice, an electrolyte formula can help to rehydrate the body, replenish the electrolytes you sweated while working out, and just general exertion. Too few electrolytes will cause the body to cramp. Many think (me included before researching) electrolyte replacement only meant sodium/salts, however there are many different types including; Potassium (Banana), Chloride, Bicarbonate, Calcium, Sulphate, Magnesium (Leafy green vegetables) and Phosphate.
– Protein Intake –
You finish your workout, what next? Protein Shake! Having a high protein meal or shake after your workout can help to provide slow-burning energy and support the recovery of muscle exhaustion and aid in the process of muscle growth. Protein, vegetables and some complex carbohydrates help keep your body satisfied, which means you’ll stay fuller for longer.
Below are a couple of High Protein Snacks to get you through the day!
Hard Boil Eggs – one whole egg has just 1.6 grams of saturated fat, plus 6 grams of protein and only 78 calories, the benefits of including eggs in your diet outweigh the cholesterol risks when eaten in moderation
Nuts – almonds, cashews, walnuts, or pistachios, whole nuts are a healthy high-protein snack choice. Plus, nuts are high in fiber, which when paired with protein keeps you feeling full longer
Greek Yoghurt – Enjoy fat-free or 1-percent Greek yogurt as a stand-alone snack, a base for fresh fruit, cereal, or nuts. The yogurt packs a protein punch with 15 to 20 grams in a 6-ounce serving
Celery & Nut Butter – Nut butters are high-protein foods, with two tablespoons providing about 7 grams of protein. And though nut butter does contain fat, it can be a healthy addition to your diet when eaten in moderation
Cottage Cheese – 14 grams of protein per half-cup, and has less than 100 calories per serving. Paired with diced fruit, veggies for dipping, or on its own, it makes a terrific snack
Eedamane – Half a cup of edamame or soybeans (out of the shell) contains 8 grams of protein, making for a satisfying 100-calorie snack
One last thing to remember!
The process of muscle recovery continues for approximately 12 hours after you’ve trained, therefore regular (roughly every 3 hours, expect when you’re sleeping) consumption of about 20-25g of protein can help maximise your recovery!
Happy Muscle Building.
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