In Tips

You can exercise as hard and fast as you want. But if you don’t replenish your body with what it needs in that all important post recovery window,  then you’ll likely never reach your potential return on investment (leaner, fitter and stronger) from your workout efforts. It’s that simple.

Not only will you not reach your potential, but your body will also likely be more sore the day after a solid workout, leading to a less than optimal desire to train again.

The Key to good recovery starts with Nutrition. Immediately after your workout it is important to provide your body with a combination of sugars (dextrose), starchy carbohydrates and electrolytes along with a high quality, easy to digest protein source.

Carbs plus Protein is the Winner

CHO-PRO (Carbs + Protein deliver the greatest levels of Glycogen Storage).

Carbohydrates – this post workout period is the time you can eat those sugary/starchy carbs without fear of the resulting insulin spike leading to increased fat stores in the body. In this post workout window, that insulin will be used to drive glycogen, not fat into your cells, leaving you re-fuelled and ready for your next session. Without this replenishment of glycogen the primal part of your brain assumes that you are in a situation where you are exerting yourself, but cannot find food – and it will decide that it needs to store fat as a survival mechanism, which of course, is counterproductive to just about everyone’s goals.

The Science

The End Result is more Glycogen (energy) and Protein synthesis (lean muscle).

Protein – When you digest protein it breaks down into the 20 Amino Acids that are the building blocks of ALL tissues in your body. Ingesting protein in the post workout window provides your body with what it needs to start the tissue (muscle) repair process, again ensuring you get a maximum return on your workout. If you don’t provide your body with this protein “fix” after you work out, then it will hunt in other places for sources of protein to break down and utilize for repair. Unfortunately this means that you will break down some of your existing muscle to repair/recover from the workout that you just finished – drastically reducing your chances of achieving your maximum potential relating to lean body composition, endurance and strength.

Electrolytes – During exercise, the body’s electrolyte balance can begin to shift. As the body loses electrolytes through sweat, the imbalance can result in symptoms like muscle cramps, fatigue, nausea, and mental confusion. If the electrolyte balance stays low, muscles will continue to feel weak during the next workout session as  electrolytes are what allow the electrical signals to travel through your muscle when you want the muscle to contract. Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate levels.

There are many ways to address the opportunities for better recovery that we have outlined above. The fact is that for most of us with our busy lives, we are not going to bring a chicken breast(protein), some sweet potatoes with honey (starch’s and dextrose) and a bag of blueberries, a banana and a head of kale (electrolytes) to the gym with us every day (Although if you do let us know so we can get a photo of all of that!).

The simplest way to solve this recovery dilemma is with a well-designed recovery shake. We can recommend one possible solution. Max ARM was designed to solve the rapid recovery nutrition problem we have just discussed. It provides the necessary nutrients to support maximum tissue repair, restore fluids and electrolytes, replenish glycogen and accelerate overall recovery.  In our experience… you won’t need anything else! There are however many options out there. If you would like to learn more about ARM or have other recovery related questions, please talk to one of your coaches – they are there to help!

 -Project Rise Fitness

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