Post Workout Recovery
Hey BA!
This week we’re going to dive into post-workout recovery. With the summer heat and these kick-ass workouts, this becomes even more crucial for hitting those fitness goals! While you’ve probably heard coaches, health experts, and/or your gym buddies talk about their post-workout routine, let’s discuss the “why.”
To start, here are two big things that occur in the body during exercise:
Muscle gets broken down.
Glycogen stores are depleted. You can think of glycogen stores as your energy reserves.
As a result, it’s critical to initiate the muscle repair process within 60min post workout for best results. This is the golden window that you may or may not be familiar with. What’s happening during this time?
Your muscles are more insulin sensitive. In the context of exercise, this means that your muscle tissue absorbs glucose faster to support glycogen repletion and muscle repair.
Carbs shuttle amino acids away from fat cells and into the muscles, optimizing growth.
Fat stores are broken down to be used for energy.
Whatever your fitness goals, taking full advantage of this window is key! It means quicker recovery time and quicker body composition change (muscle gains, fat cell reduction). Now, let’s talk optimization…
Within 15min post workout: Replace electrolytes! Especially with this summer heat, your body is dehydrated. Consume items such as coconut water, clean electrolyte powders, or fruits. Not only will this help replenish the minerals needed for optimal body functioning, but it also provides that quick sugar (aka carb) boost needed to begin replenishing glycogen stores.
Within 45min post workout: Get those proteins and carbs!
Protein is needed for muscle repair and recovery. Think grass-fed whey, bone broth, lean meats, and eggs.
Carbs replenish those glycogen stores to carry amino acids into the muscles. Think vegetables and low fructose fruits such as citrus and berries, which will still enhance insulin sensitivity.
This may require a little more intentionality and planning up front, but it is well worth it. As you know, we train to play. Adhering to these guidelines will help keep you feeling good and fuel your most active Summer yet!
In a pinch or don’t know where to start? Don’t worry, we’ve got you covered… Check out our “snack bar” up at the front desk for all your post workout needs. We stock what we personally love and use! Here’s a few options to choose from:
Coconut water + scoop of Ascent whey protein (I like chocolate peanut butter best) if it’s going to be over an hour before you eat a meal.
LMNT electrolyte packet for those super hot days.
FitAid for those killer workouts.
Let’s get after it!
