Recoverite - AES vol 9.14
The key to ultimate recovery!By Hammer Nutrition
With summer officially here, you're running, cycling, swimming, paddling - or whatever your chosen activity may be - harder than you have in months. If you're racing, your training volume probably is peaking as you prepare for key races just ahead.
Whether you're a weekend warrior or elite athlete, post-workout recovery is absolutely essential for reaching your fitness goals. Proper recovery ensures:
- Maximum benefits from workouts
- Less muscle soreness
- Better overall health
Many athletes willingly invest hundreds of hours of time and thousands of dollars in equipment to achieve their athletic goals, yet they neglect this all-important aspect of training. Recovering fully by consuming the proper nutrition between workouts is as important to your athletic performance as any training plan or piece of equipment. PERIOD!
When your body doesn't receive the nutritional support it needs after a workout, you miss the brief "window of opportunity" for storing greater amounts of muscle glycogen - your body's onboard, ready-to-use fuel. Your body also takes longer to recuperate. Muscle tissue doesn't heal and rebuild as quickly, so you feel sorer for longer periods. And because your immune system is suppressed, you're at greater risk for getting sick.
If you recover properly after every workout, your body will more efficiently and effectively make use of your hard training, resulting in increased fitness and better overall health. Remember: how well you recover today will make a big difference in how well you perform tomorrow.
Recovery "dos" and "don'ts"
1) DO replenish your body with complex carbohydrates ASAP. When you've completed your workout, your body's store of muscle glycogen is on "empty." It needs to be replenished rapidly. Why is this important? Because muscle glycogen is your body's primary fuel for the first 60-90 minutes of a race or workout. Studies show that the level of muscle glycogen present before exercise is the most important energy determinant for exercise performance. So athletes who have more of this readily available fuel in their bodies should have a definite advantage.
The good news is that you can substantially increase your glycogen storage capacity through training, and then replenishing it ASAP after your workout . . . the sooner the better! Research has shown that glycogen synthesis and storage were highest when subjects were given carbohydrates immediately after exercise, ideally within the first 60 minutes.
2) DON'T consume junk foods or fuels! Some so-called "experts" suggest that you can eat nearly anything after your workout and enjoy maximum recovery - one cycling coach even suggests that soft drinks are acceptable. Seriously? You've just thrashed your body in training and now you're going to consume junk, believing that optimal recovery is a given? Once again, the oft-used adage "garbage in, garbage out" applies. If you consume garbage food after your workout, you can expect your recovery to be a waste as well.
Always remember: what you put into your body determines what you'll get out of it. For the best possible recovery (and subsequent performance), feed your body high-quality fuel that contains ample amounts of complex carbohydrates and sufficient protein.
3) DO consume whey protein together with complex carbohydrates. Carbohydrates can't do the job alone, you need protein too. Whey protein isolate (a better choice than whey concentrate) provides the following benefits:
- Better muscle repair - Whey protein is the premier protein source of the BCAAs (branched chain amino acids) used to repair muscle tissue.
- Enhanced glycogen storage - Research has shown that consuming carbohydrates together with protein (versus carbohydrates alone) maximizes post-exercise muscle glycogen synthesis.
- Immune system support - Whey protein is loaded with immune system-boosting lactoferrin and immunoglobulins. It also contains high levels of amino acids that spur the production of glutathione, arguably the most powerful antioxidant.
4) DON'T consume fiber and fat with your recovery fuel. Fiber and healthy fats (such as fish oil) are good for overall health, but don't consume them with your recovery food or fuel. Taking them shortly after your workout will slow the digestive process significantly. After a workout, it's important to absorb carbohydrates and protein right away. Save the high-fiber foods and healthy fats for another meal.
After exercise, give your body what it needs immediately, when it's most receptive to replenishment. Your body will respond by recovering faster, adapting more efficiently to physical stress, and storing more readily-available muscle glycogen as fuel. Within 60 minutes of finishing your workout (the sooner the better), replenish your body with high-quality fuel.
Recoverite provides exactly what your body needs and craves after a workout: an ideal 3:1 ratio of complex carbohydrates, whey protein isolate, and other nutrients beneficial for recovery. Use Recoverite consistently to get maximum value from every minute you put into your training and from the equipment that you use. Available in three delicious flavors, Recoverite has a mild, pleasant taste you'll enjoy. Simply mix a couple of scoops with water, and drink. With that single step, you've put the finishing touch on today's workout, and have given your body an ideal start on tomorrow. HNView PDF