This summer, I found myself in the privileged position of having a gym membership and too much time on my hands. After ending my first post-college stint at an 8 to 5 desk job during which I had just been "too tired" to exercise, I had no excuses and even less muscle tone. Your girl was getting soft. I had always been somewhat active while in school- running, volleyball, the occasional squat here and there-, but my hedonistic hiatus from any and all physically demanding activities made a huge difference in my observable body composition. It was time to go ham- the honey baked variety. As I am sure you have already heard, muscle burns fat- the more muscle you have, the more fat your body is able to burn on its own. More bang for your exercise buck, if you will. This all sounded very well and good to me, so I started going to the gym every morning for roughly six days out of every week. I really looked forward to starting my day by working out and felt great when all of the physical and mental benefits of exercising started rolling my way. I was skipping the coffee and shooting up on smiles (endorphins).
I called my sister to get a little positive affirmation, along with tips- she has been working out much longer than I have and is consistently in better shape than I am, so her word is solid gold as far as I am concerned. I told her about how I was doing forty minutes of cardio and about all of the machines I was getting my bearings on. "I feel great!", I said, "Except for the fact that I am so exhausted for the rest of the day." She asked if I was eating enough- protein especially, and after hearing my diet, concluded that I was. I told her, "It's really great, too, because I am so bored lately and the gym eats up a two hour chunk of my day that I would probably otherwise dedicate to lusting after clothes online." I remember her exact response- "Woah". Apparently, two hours is too much- for the average human being, such as myself. I was wearing myself out. She then asked me to walk her through my routine, step by step. I was feeling really determined to get in shape, so I was working everything out every day. Arms, back, chest, legs, glutes, and abs. I had been disheartened that after two weeks of this, along with a healthier diet, I hadn't seen as much progress as I had hoped. My sister explained why.
Your muscles need time to rest. The time they are allowed to rest is just as important to their development as the time in which they are active. According to "recent studies", ahem, it takes 48 hours for your body to rebuild the muscle you have torn down through exertion. If you cut this time short, you are impeding your muscles from growing as much as they would if you were to take more recovery time in between workouts. I was skeptical, but intrigued. Work out less and get more results? It sounded way too good to be true, but it wasn't- my big sister was right. Again. We are both lucky I was born the younger sibling.
The best way to give your muscles time to rest and recover is to work your muscles groups on different days. Suddenly the term "leg day" made sense. Day one: Cardio and Arms. Day Two:Cardio, Legs, and Glutes (this is also the day I throw my ab workout in because I like to use the captain's chair, but my little baby bird arms are much too weak on the other days to support my weight). Day Three: Cardio, Back and Chest. Repeat.
There are many other things you can do to make sure your recovery time is as effective as possible.
Recovery Practices
- Rest- This should be a no brainer, but it is worth stating. Your body repairs itself during sleep. Being well rested can make all the difference between a gratifying workout and a crummy one. I read that sleep during hours before 12 are the most potent, but I say- get it where you can.
- Hydration- Water is integral to just about all of your bodily functions. If you are sweating, do yourself a favor and replenish the fluids you lose during your workout. Being well hydrated increases your ability to take in nutrients, lowers the level of stress on your heart, and is a vehicle for removing harmful toxins from the body. You know why you feel so badly after a long night of drinking? You're dehydrated. Don't punish your body any more than completely necessary- drink your water!
- Stretching- Stretching is important because it lengths your muscles and increases your flexibility. If you are feeling especially tight in some areas, you will find that stretching will do wonders for your overall recovery after a work out. Yoga and Pilates are both fantastic and engaging ways to stay limber and increase mobility. Instead of taking a couch day in between work outs, try a "light yoga" day.
- Listen to your body- If an area of your body is getting overworked, don't try to "work through the pain". This pain is different than the expected "burning" sensation associated with working out and if ignored, can lead to serious injury. The pain receptors in your brain are designed to keep you from undergoing physical harm- please make use of them.
- Eat the "Right Stuff"- When you exercise, your body uses the nutrients it has stored previously. It is important to replenish these nutrients so your body will be just as ready for round 37 as it was for round 2.
Recovery Foods
- Chocolate milk- I decided to start with my favorite recovery "food" of all time. I got so excited the first time I read that chocolate milk was actually a good post workout go-to. Think I am pulling your leg? I'm not- here's why: chocolate milk is chock full (you like that?) of the carbohydrates and proteins you need to recover after a strenuous work out. In fact, it contains double the amount of these important nutrients than the amount found in water, sports drinks, and even regular, non chocolate, non fun, plain, boring, ordinary milk. Of course, it also has calcium, but you probably didn't know that the minuscule amounts of sugar and sodium included help athletes retain water and reclaim energy. Drink up, but be careful. It shouldn't cross over bounds into extra pounds. Believe me, this is a dangerous and dark road to get stuck on...dark and chocolatey...mmmmm.
- Foods Rich in Potassium- Potassium is your body's main electrolyte responsible for the functionality of your muscles and nerves and much of it can get lost during exercise. Potassium helps you stay hydrates because it works to balance your body's water balance. A lack of potassium can lead to muscle cramps and serious injuries. Potassium rich foods can also help to relieve lactic acid build up that can cause sever soreness after intensive workouts. Additionally, potassium works to keep blood pressure levels in a healthy range, reducing your risk of heart disease. Bananas are a fantastic source of potassium and they also work well to replenish carbohydrates lost during exercise. Coconut is another excellent source of potassium and coconut water especially is touted for providing increased hydration.
- Chili- I'm not talking about the kind you get from a can that you smother those oh-so-delicious hot dogs with. Ain't nothin' like the real thing, babay. Chili is great for a few reasons- protein, carbs, and B vitamins. Protein supports muscle growth, carbs provide energy, and B vitamins- especially B6, which helps move oxygen to your muscles. AND spicy foods help you feel satiated more quickly than their milder counterparts, which is great if you are trying to cut back on your caloric intake. Win, win, win! There are literally thousands of chili recipes online, so despite any dietary restrictions or preferences (vegan, vegetarian, beef eater, chicken only, gluten free, etc.), you should be able to find a chili that is right for you. If you opt for beans in your chili, you are also doing big things for your fiber intake, which is important for overall digestive health. Cheers!
- Foods Rich in Magnesium- Magnesium is one of my favorite nutrients because not only does it work as an electrolyte that calms your muscles after a work out, but it also has mood boosting properties. Let's face it, we could all do with a little more of that from time to time. Finally, a healthy way to eat my feelings. In addition, magnesium helps to reduce anxiety. Pour some out for my homie, magnesium. Thank you! Foods that are rich in magnesium are soy, yogurt, spinach, black beans, and avocado.
- Anti Inflammatory Foods- For a long time, I had no idea what this term meant, but I knew I was eating a lot of anti inflammatory foods- thanks to one of my favorite websites ever www.whfoods.com Please visit this site, as it is quite the impeccable resource for those of you who want to learn more about making your diet work for you. We all have to eat- why not eat foods that will improve your health and make you feel amazing? Anti inflammatory foods are important because inflammation leads to discomfort and, often, chronic inflammation disease. Anti inflammatory foods are good for more than the muscles you think you are working out- they are also good for your organs and immune system. Omega-3 fats have world renowned anti- inflammatory properties and can be found in foods such as avocado, eggs, fatty fish (salmon, sardines, black cod, and herring), and seeds/nuts (especially walnuts, almonds, flaxseeds, sunflower seeds, and chia seeds). Foods high in omega-3 fatty acids also reduce stress and aid in the release of fats stored in the body. Garlic and onions are especially potent inflammation blockers and when consumed regularly, can lead to overall better heart health. Ginger and turmeric are both tasty spices you can add to almost any meal that aid in stopping the process of inflammation before it begins. Berries also reduce inflammation and comes packed with a whole slew of antioxidants to boot. Yes, please!
Black Eyes Peas
They are so much more than a delightful American fusion of hip hop, pop, r&b, electronic dance music. They are also one of my very favorite post workout foods. Firstly, they are low in fat and calories while extremely high in fiber. High fiber foods are not only great for digestive regularity, but they also make you feel very full for a long time because they are digested slowly. All of this at a pretty cheap caloric price. This is a marvelous resource for me when I am coming home from the gym and I want to migrate all of the food that is in my kitchen into my face as quickly as possible. Black eyed peas are packing potassium- remember our friend potassium? They also have a ton of protein! I am a huge advocate for plant based protein sources- whether you are vegetarian, vegan, or whatever the heck, reducing your intake of animal products is always a good choice. High levels of saturated fats found in animal products can cling to your artery walls, hardening them and creating blockage. This, when repeated regularly, can lead to heart failure. Please don't die. These enchanting little legumes also have a heaping helping of iron. I am more than a little bit anemic (I bruise easily, I'm always tired, and I possess a physical weakness usually associated with children and invalids- if this sounds like you, have your doctor check you for anemia) and iron helps combat the symptoms tenfold. Iron transports oxygen throughout your body, combatting decrepitude and fatigue. I love black eyed peas! I like to cook mine in either vegetable or chicken broth and mix in sauteed onions, garlic, and kale. So de-ricious. If you have any favorite post workout recipes you would like to share, please feel free to do so in the "comments" section! I would like to write a whole post on workout followup meals in the future, so speak up!