sports recovery and nutrition

6 Key Factors in correct Sport Nutrition Recovery or ‘Listening’ to Your Body

Without ‘fueling’ your workouts around certain components you could be ‘cheating’ yourself out of the results you wish to achieve. There is convincing evidence that exercise is one of the best ways to help support your health as you age. Optimum recovery is key to healthy outcomes.

One reason for this is that exercise is one of the most effective ways to support your insulin and leptin sensitivity.

Another reason why exercise is sometimes regarded as a genuine “fountain of youth” is that when you perform it at high intensity, it can boost your body's natural production of human growth hormone (HGH). HGH is a foundational biochemical that addresses your muscle loss and atrophy that can typically occur as a natural part of aging.

Interesting enough, intermittent fasting has many of the same benefits, including dramatically boosting your HGH and optimizing your insulin and leptin sensitivity. Here are some valuable components I believe can help support your recovery process.

Listen to Your Body

You must not blindly follow any type of exercise recommendation.  Be sensitive to the valuable feedback your body is giving you and honor it. This is especially true for recovery.

Protein

One of the best foods you can consume before and after exercise is high-quality whey protein.

Carbohydrates

It's important to combine a high-quality protein with a veggie-type carb in every meal no matter what type of exercise you do. However, depending on your age and personal health, it's important to not "over carb."

Sugars

It's best to avoid all sugar and fruit juice for two hours after your workout (particularly after high-intensity interval training). Sugars and fruit juices loaded with fructose can impede the HGH response and reduce the benefit of the workout.

Rest/Sleep

Getting proper rest is a valuable element for exercise recovery. Interrupted or impaired sleep can affect your physical performance and can interfere with growth hormone production.

Adaptogens

These are agents that can help your body adapt to chemical, environmental, and physical stress… including occasional anxious feelings, occasional fatigue, and vigorous exercise.

Honor What Your Body Is 'Telling' You

The importance of “listening to your body” when it comes to the foods you eat and as general guidance in supporting a healthy lifestyle are even more critical when it comes to exercise. The “Listen to Your Body” principle is vitally important to your success and proper recovery.

You must be careful with your exercise because if done improperly and without adequate recovery, you could jeopardize the benefits you seek. As far as listening to your body, one physician and high-intensity exercise expert points to three main clues your body will “tell” you if you’ve recovered from exercise. You will...

  • Experience restless energy
  • Feel like you have to engage in some type of physical activity
  • Sense a spontaneous drive to just work out

You will NOT feel exhausted or fatigued.  “Listening to your body” is one of the most important factors in optimizing your workouts and allowing proper recovery time. Be sensitive to the valuable feedback your body is giving you and honour it.

Why High-Quality Protein Is Such a Vital Nutrient

Your post-workout meal can support or inhibit some of the benefits associated with exercise. So, what you eat after your workout needs careful consideration.

Generally speaking, after exercise your body is nitrogen-poor and your muscles have been partially broken down. Providing your body with the correct nutrients is therefore crucial to stop the catabolic process in your muscle and shift the recycling process toward repair and growth.

If you fail to feed your muscle at the right time after exercise, the catabolic process can go too far burning up muscle. Amino acids from high-quality animal proteins, along with carbohydrates from vegetables (not grains), are essential. For animal protein the following are good choices.

  • Humanely raised free-range chicken
  • Organic eggs from pastured hens
  • Grass-fed beef

But there’s one animal protein considered by many to be the gold standard and that’s whey protein. It should be minimally processed. High-quality whey protein can be particularly beneficial as a fitness food because it:

  • Assimilates quickly
  • Gets to your muscles shortly after consumption
  • Contains leucine, for muscle growth

During your work-out recovery whey protein may help boost your own human growth hormone (HGH)

 

Why it is impotant for 'casual' athletes not to 'Over eat Carbs'

 

It’s important to combine a quality protein (like whey) with a veggie-type carb in every meal… no matter whether it’s a resistance training day, a high-intensity interval day, or even a non-workout day.

Examples of beneficial sources of carbohydrates include...

  • Virtually any non-starchy vegetable (avoid carrots and beets)
  • Dark green leafy veggies like spinach, kale, or Swiss chard
  • Low-fructose fruits like lemons, limes, apricots, plums, and raspberries. Avoid high fructose fruits like apples, watermelons, and pears.

(If you’re a competitive endurance athlete, then you will clearly need more carbs and can increase your fruit intake).

How Getting a Good Night's Sleep Can Be Critical in Your Revitalization.

You’ve probably heard many times before the famous words of Benjamin Franklin: “Early to bed and early to rise makes a man healthy, wealthy, and wise.” And Ralph Waldo Emerson had his own advice: “Finish each day before you begin the next, and interpose a solid wall of sleep between the two.”

The bottom line... your body needs adequate amounts of rest to recover from your daily activities… including your workouts. And it’s well-known that a sufficient amount of sleep is one of the cornerstones of optimal health.

Sleep deprivation has become such a common condition that you might not even realize you suffer from it. Science has established that a sleep deficit can have negative effects on your overall health. Here are some examples how interrupted or impaired sleep might affect you, by potentially...

  • Making you feel hungry
  • Negatively affecting memory and ability to think clearly
  • Reducing your performance on physical and mental tasks
  • Interfering with human growth hormone (HGH) production

Sleep deprivation can contribute to premature aging by interfering with your HGH production. I recommended six to eight hours of sleep each night for adults.

Powerful Agents That Can Aid Your Workout Recovery

Adaptogens are agents that can help your body resist occasional stress, anxiety associated with day-to-day life, and occasional fatigue. Certain adaptogens can enhance your exercise performance and help shorten your recovery time between workouts.

Even though the concept of adaptogens dates back thousands of years, modern research of them didn’t begin until the late 1940s. Following World War II, Soviet scientists set out to determine why Siberians lived healthy and long lives – many living beyond 100 years.

Over a period of 45 years, research scientists conducted a large number of studies. Since most of the research was conducted by the Russian military, many details were kept secret until the mid-1990s. But this research led to the discovery of adaptogen, so named by Dr. Nicolai Lazarev.

Together with Dr. Lazarev, Professor Israel Brekhman researched and helped show that a new class of plant compounds could help people reduce stress and live healthier lives.

Professor Brekhman went on to create the following guidelines for an herb to be considered an adaptogen. To be an adaptogen, the herb needed to...

  • Be completely non-toxic
  • Work to help your entire system gain balance (also called homeostasis)
  • Have “non-specific” activity by increasing the resistance of your entire body to stress rather than any specific organ

'Golden Root' Adaptogen Used by Russian Cosmonauts and Athletes, even the Vikings?

Rhodiola rosea is a perennial plant with red, pink, or yellow flowers. Even though it does not have a biological relationship with the common rose, it’s often been used as a substitute due to its similar fragrance.

Rhodiola rosea (often referred to as “Golden Root” or “Roseroot”) has been used for thousands of years to help boost endurance, reduce occasional fatigue, and support mood. Awareness of its qualities in the West have been behind that of the USSR until about 1994 when the Iron Curtain fell.

Potential benefits of this Perennial Herb
Rhodiola rosea can help protect your muscles during a workout.

But what other benefits does Rhodiola rosea support? Several studies suggest that Rhodiola rosea can be effective in how it potentially

  • Helps reduce occasional fatigue
  • Supports overall heart vitality
  • Promotes improvement in general well-being
  • Increases antioxidant levels in certain professional athletes
  • Aids in reducing occasional anxiety associated with day-to-day life
  • Protects muscle tissue during exercise
  • Helps improve some endurance capacity parameters

Ways to Naturally Prepare Rhodiola Rosea

Rhodiola thrives in tundra-like areas, particularly on slopes, ridges, and cliffs. It can survive in somewhat moist environments, but it tends to do best in dry tundra where the soil has low moisture content. Rhodiola is found in such places as northern Canada, Alaska, as well as Greenland.

For more information on the most natural, bio-available form of Rhodiola Rosea please contact Cynthia Sillars on 07599520406 or email her on Cynthia@healingtouchtherapy.co.uk

Please note, none of these claims have been evaluated by the Food and Drugs Administration of the USA

This powerful herb can be beneficial to your overall health

Here’s a review of some of the powerful benefits that a high-quality Rhodiola rosea formula has to offer, not only to aid you in exercise recovery, but potentially support your overall health as well

  • Helps reduce occasional fatigue
  • Supports overall heart vitality
  • Promotes improvement in general well-being
  • Increases antioxidant levels in certain professional athletes
  • Aids in reducing occasional anxiety associated with day-to-day life
  • Protects muscle tissue during exercise*
  • Helps improve certain endurance capacity parameters*


Rhodiola rosea stems and leaves can be served
as part of a healthy mixed salad.

The young succulent leaves of the herb, as well as the roots, shoots, and stems, are edible and can be...

  • Cooked like spinach (leaves and shoots)
  • Consumed as a starchy vegetable (cooked roots)
  • Served in a raw, mixed salad (stems and leaves)
  • Made into a sauerkraut (leaves and shoots)

Prepared and eaten like asparagus (leaves and shoots)