Recovery: The Real Workout
When we work out to achieve our fitness goals we push ourselves mentally and physically. We are rewarded with a sense of accomplishment and a general feeling of well-being that lasts well after the workout. If we push ourselves hard enough physically, stress adaptations will occur in our bodies. Muscles will be worked harder and longer than they are used to and this will cause some minor tearing of the muscle fibers and also some localized inflammation in the muscle. This is both natural and necessary for us to get stronger and more fit. Discomfort during a workout is normal as well as some post workout discomfort related to the stresses we expose our bodies to.
Lactic acid is formed in the muscles when they reach their aerobic threshold and the body can no longer supply enough oxygen to produce the needed energy. At this point glycogen is recruited to supply this greater energy need and lactic acid is produced as a result. The ‘burn’ that you feel when working at this intensity level is a combination of oxygen deprivation and lactic acid accumulation. As the stresses are removed the oxygen levels return to normal and within a half an hour to an hour lactic acid is dispersed into the rest of the body. Lactic acid is extremely soluble in water so adequate hydration before, during and after a workout aids the natural removal process.
Rule of thumb: Always hydrate ahead of thirst, once you feel thirsty you are already dehydrated and you’ll never catch up.
DOMS or delayed onset muscle soreness is often blamed on lactic acid buildup in the muscles but is nearly always caused by microtears and related inflammation in the muscle fibers due to the stress of working out. Proper nutrition pre and post workout will help keep this to a minimum and allow healthy muscle growth during recovery. Sufficient amounts of essential fatty acids in your diet will help reduce inflammation post workout. B-vitamins and magnesium are also necessary for effective recovery. Whey isolate protein shakes taken immediately after a workout are a good idea, a 0.8g carbs/0.2 g. protein per kg. body wt. formula is said to be most effective in replenishing the body’s glycogen stores.(150# person=55 g. carbs/14 g. protein)
The single most effective part of a successful recovery strategy is sleep. Plan 7 or more hours of sleep as religiously as you would program your next workout. Some things cannot be rushed and a goodly portion of muscle recovery is one of them. You simply cannot soar with the eagles if you are out all night with a bunch of turkeys.
Eggs and Chorizo with Cheese
3 eggs(216 cal.)
4 oz. chorizo(285 cal.)
1.5 oz. queso fresca(120 cal.)
16 oz. 2% milk(244 cal.)
Rare Lunch Out
6 Wing Stop Boneless wings(504 cal.)
1 sm. fries(400 cal.)
Chocolate shake(800 cal.)
Random link about the benefits of coconut oil, of course do your own research:
Active recovery day: Don’t sit around, go to the mall, play with the dog, do sometime fun.