Recovery - The Key to a Better Workout
We all know how important it is to exercise, but not everyone knows how important it is to have a workout recovery plan in place when we do! Each time we workout, we are actually breaking down muscle fibers and connective tissues, so without incorporating a proper recovery plan we can damage our muscles, elevate our blood pressure, and decrease our strength. Here at nochtli®, we will provide you with guidelines that will help you recover faster from your workouts such as consuming 2 ounces of nochtli Recover before and after your workouts. This will allow for muscle recovery, provide natural electrolytes, and help recovery with inflammation support.
Without enough rest and recovery, your workout will become less effective over time. Below is a list of helpful guidelines that can help your body recover faster!
Six Tips to a Faster Workout Recovery:
1. Rest. The U.S. Department Health and Human Services Physical Activity Guidelines recommends spreading out your workouts during the week (i.e. every other day). By doing so, this gives your muscles a chance to heal and repair before your next workout.
2. Sleep. Studies show that sleep is extremely important to your overall health. Getting the proper amount of sleep will allow your body to repair muscle tissue; allow the brain to process new information; restore energy; and maintain body functions. Adults should aim to receive 7 to 9 hours of sleep each night. Poor quality and lack of sleep has been linked to weakened grip strength, slower walking/running, and overall lower performance.
3. Protein. Eating the right foods after you exercise is critical to your recovery. Consuming protein will rebuild your muscle protein and glycogen after a workout. One study showed that eating protein before and after your workout has positive outcomes on muscle strength. Studies have shown that consuming 20-40 grams of protein aids the body’s ability to recover after a workout.
4. High-Quality Carbs. Eating the right carbs after you exercise will help you maintain your energy. Muscle glycogen is stored and used as energy when exercising. If glycogen is depleted, you will not be able to continue to exercise at a high intensity. Eating high-quality carbs after your workout helps to reload the glycogen needed for energy, and is essential to maintaining high energy levels. For every pound of body weight, 0.5-0.7 grams of quality carbs should be consumed to promote needed glycogen.
5. Drink Up. You should always hydrate before, during, and after you exercise. It is pertinent to drink plenty of liquids in order to avoid fatigue and keep those muscles working. The American Council of Exercise recommends consuming 17-20 ounces of water a couple hours before you exercise. While exercising, be sure to consume 7-10 ounces every 10 to 20 minutes, and 8 ounces after 30 minutes of exercise. Becoming dehydrated can cause an increased heart rate and blood pressure. It can also cause weakness, confusion, dizziness, and muscle cramps.
6. Prickly pear supplement. Consuming 2 ounces of nochtli SuperiorFruit supplements (such as nochtli Recover) is low in sugar and has natural electrolytes which can help you stay hydrated and support muscle recovery. nochtli Recover is made with 99% prickly pear and nopal cactus ingredients which can help you reach your goal of optimal health. Not only does prickly pear and nopal supplements help you stay hydrated, they also balance your glucose levels and maintain cholesterol levels. In addition, they may also protect cells from damage, promote healthy cell growth, and reduce inflammation.*
Summary
Remember, it is essential to incorporate a workout recovery plan! It is important to rest between workouts, get adequate sleep, consume enough protein and high-quality carbs, and last but not least, stay hydrated!! Additionally, be sure to incorporate 2 ounces of nochtli Recover into your daily routine because nochtli SuperiorFruit supplements (made from 99% prickly pear) will help you stay hydrated and support muscle recovery. Additionally, notchtli SuperiorFruit supplements are fast acting and will help to jump start a happier and healthier you!*
*These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to treat, diagnose, cure, or prevent any disease.