Recovering From Intense Exercise

Hi guys,

As I told in a previous post, Recovery is THE Key to your training. this where you get all the benefits of your workout. Your body will build itself to adapt to the stress you're putting it into, the activity.

Recovery also means PROPER NUTRITION. In order to recover better and faster your body needs the good nutrients to build and repair the broken tissues, the muscles!

Many of my clients have questions about their recovery diet!

Remember that when you deal with a strict training plan you need to have the proper food intake to recover and repeat the efforts in the next workouts.

Why?

Your muscles break down during an intense workout. It continues evenafter the workout. You can stop this breakdown mode by eating as soon as tolerable after your exercise.
You'll be taking advantage of the 45 minute postexercise window of opportunity to optimally nourish, repair and build muscles.
Refueling is beneficial in 2 ways:

- Carbohydrates stimulate the release of Insuline, an hormone that helps build muscles as well as transports carbohydrate into the muscles to replenish depleted glycogen stores.

- Carbs combined with a little protein creates even a better refueling and building response, and it reduces cortisol, an hormone that breaks down muscle.

When you include Carbs in your recovery diet, you're actually building up the glycogen stocks in your muscles. Add a few protein to that diet and you'll have the best answer ever to your exercise. You're muscles will thank you by recovery and building faster. You feel as sore as if you didn't eat any carbs and proteins.
This only happens in a 45 minute to 1h15 window after the workout. Outside that window, you will just replenish your body normally with no boost of your recovery.

"Yes, but coach, I'm aboutr to have my meal when I get home and I have to take a shower before that and it will be 2h00 between my workout and my meal ... what should I do?"

Well, i suggest you have something prepared in your bag for right after your workout, before or after your shower. Something like a banana and a protein shake or a big glass of chocolate milk, or ...

Your recovery meal is part of your training plan. Its your best investment towards positive results whatever your goal may be!

Message me for more informations! , m.deboever@hotmail.com