After tackling a new training program both newbie and seasoned fitness freaks have one thing in common - DOMS (Delayed Onset Muscle Fatigue)! The inevitable muscle soreness that makes going up and down stairs a daunting task can be your best friend and your worst enemy. Here’s what you do before and after your workout to prepare your body and help it recover so you can quickly and easily reap the benefits of your hard work To allow the body to adapt to the stress of exercise, you need to:
- Plan for time to recover in any training program by scheduling a restorative workout and a rest day into your programming every week. A restorative workout looks something like you would imagine yoga feeling. Light movement in all muscle groups that allows for stagnant fluid to move, a small climb in heart rate and some dynamic stretching. Plan a light hike or pop into a Pilates or yoga class once a week. Your body will respond faster to the hard work with a little love in between heavy workout days. An entire rest day is also very important to your overall results.
- Most importantly, plan proper nutrition around your workouts to allow the body to replenish energy stores and repair damaged tissues. When considering your pre and post workout nutrition, Protein and specific amino acids will help revitalize and refuel your body. There are 20 amino acids either created naturally or consumed in our daily food intake. These amino acids combine to create complete protein to sustain the body and aid in the growth of lean muscle mass. They are also responsible for aiding in a quicker recovery by repairing tissue, burning fat and building a strong whole-body capable of intense athletic performance. If your fitness goals include any of those qualities - protein is a MUST! On average, we require 40 - 60 grams of complete protein daily. Those looking to achieve greater fitness goals and are pursuing building lean muscle could consume close to their body weight in grams.
Biological Recovery Powder contains a balanced array of amino acids and when used to supplement an exercise program can aid in the building of lean muscle mass as well as recovery. Adding 1-2 servings of supplemental protein to your diet daily is a fast, easy, and delicious way to add to your diet without blowing your calorie intake. In addition, adding additional aminos like L-glutamine (the most abundant amino acid found in your body and is known for its ability to aid in tissue health and repair) gets you one step closer to the next workout. Many athletes supplement with glutamine, either in capsule or powder, as most of the naturally produced levels are depleted during exercise. Having high enough levels of glutamine will help delay onset muscle fatigue and aid in a fast recovery.
While the only true way of overcoming muscle soreness is rest, adding in natural supplementation of protein and amino acids can speed recovery and get you back into your training regimen. So what are you waiting for? If you want to burn fat, build lean muscle mass and reach your health and fitness goals, supplementing your diet with amino acids and protein will aid you in your fitness journey and help you reach your goals faster. Try my favorite recovery shake recipe after your next workout!
Strawberry Mango Protein Shake
RECOVERY SHAKE USING BIOLOGICAL RECOVERY POWDER
1.5 Scoops Biological Recovery Powder - Mango
5g Powdered Glutamine
1c Frozen Strawberries
1.5 c Water or Unsweetened Almond Milk
4 drops Sweet Leaf Stevia Sweetener - Vanilla Creme Flavor (optional)
Blend until smooth and enjoy!