Training hard?....Make sure you are getting the right nutrition
September 2, 2016
Are you getting the most out of your workout?
I’m not talking about the training you’re doing, how hard your pushing yourself or whether or not you should be doing ROM WOD.
I’m talking about after all that, after you’ve put in the hard work, you’ve sweated and given your all. After all that, what are you doing to ensure everything you’ve put into that workout is going towards recovering properly and letting you come back hard tomorrow? If the answer is nothing, then I can tell you now, you’re missing out on some serious potential gains.
What happens when you exercise?
- You sweat, secreting water, electrolytes and essential minerals (mainly zinc and magnesium)
- Your body uses up essential vitamins and minerals in metabolic processes to help the body reach homeostasis like regulating temperature, transporting metabolic by-products (lactate) and vasodilation.
- Muscle gylcogen stores are depleted. During exercise our bodies convert glycogen into glucose, which is needed for muscles to contract, and is the primary fuel source for most organs, such as the brain.
- Our muscles breakdown. When we exercise our muscle tissue breaks down, these micro tears are why we train, they repair and we grow and adapt to the stimulus. However, we often break down more tissue than we can repair efficiently and this can lead to a dip in performance.
- Our bodies produce stress hormones. After exercise, when our bodies are depleted of glycogen the body will begin producing catabolic hormones, such as cortisol. Catabolic hormones break down muscle tissue in order to convert the proteins within to glucose. This will increase blood sugar levels and provide energy to continue exercising, however, cortisol also suppresses the immune system.
- Our bodies become stiff and sore, the act of breaking down muscle tissue for immediate energy during exercise can contribute to muscle atrophy, this causes inflammation and the body stops performing basic metabolic functions to focus on reducing this inflammation.
When we look at recovering from a workout, we need to address what we call the 3 Rs of Recovery;
- REPLACE – Post exercise we need to replace the water, electrolytes and minerals lost through sweat. We also need to replenish our glycogen stores depleted through exercise, replenishing glycogen is done with fast acting carbohydrates.
- REPAIR – We need to repair our damaged muscles; this is done by getting sufficient amino acids (mainly branched chain amino acids) which are the building blocks for new muscle tissue. Creatine and glutamine supplementation have been proven to improve recovery rates.
- REDUCE – Inflammation and stress hormones need to be reduced to allow our bodies to focus on repairing and recovering for performance. HMB (a metabolite of leucine – the key branched chain amino acid in muscle growth) has been proven to reduce inflammation and improve recovery, vitamin C has also been linked with reduced muscle soreness.
This is where KRATOS Recovery RXD come in, this all in one shake has everything you need to help you recover from your workout.
- Electrolytes to improve the rate of rehydration
- Added vitamins and minerals to replace those lost through sweat and used in metabolic processes of training
- Fast acting carbohydrates to efficiently and effectively replenish glycogen stores
- Whey protein isolate (highest bio-available source of protein) is a great source of amino acids to help muscle tissue repair
- Creatine, glutamine and HMB to enhance recovery further
- Added vitamin C to reduce muscle soreness
Want to come back tomorrow ready to attack the next workout just as hard as the last, feeling stronger, with less soreness? Recovery RXD could be the missing piece of your recovery puzzle.
FORM FITNESS SERIES MIXED TEAMS
November 30, 2017
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