 Image credit: Meghan Holmes from Unsplash.com Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.
How can supplements help? Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again. Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. Botanic Choice Creatine Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts. L-Carnosine L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. Whey Protein Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. BCAAs BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer. L-Glutamine Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system. How do I know which ones are for me? It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines. If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. At the end of the day… The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity. This article was originally published at iveeapp.com.
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 If you‘re trying to build muscle but are not quite getting the results you want, there are probably things you‘re doing wrong.
And while many people focus on meaningless things, such as following the latest muscle-building celebrity workout, or buying a weight-gain supplement, the more important things are being ignored. For the goal of building muscle mass, you have to: 1. Eat big! Establishing a caloric surplus will massively optimize your muscle gains. The caloric surplus should be made up of good amounts of all 3 macronutrients - Protein, fats, and carbs. The optimal daily intake forms at ~1g of protein per lb of bodyweight, ~0.45g of fat per lb. of body weight, and 3-5g of carbs per lb. of bodyweight. 2. Lift big! If your workouts are not challenging enough, you‘ll have a hard time gaining muscle whatsoever. For the goal of gaining bulk muscle mass, you should focus on challenging sets of 6-15 reps, which bring you close to failure. This will create a good stimulus for growth, given that you consistently do sets that challenge you in a new way. 3. Recover well! Though training big and eating big are the two detrimental factors for muscle gain, recovery is actually where the magic happens. The two most important aspects of recovery are your sleep and the time frame between the separate workouts. Generally, it is recommended that you sleep 6-8 hours per night and train each muscle group once every 3-4 days. By doing all of the above, you will create a good muscle growth stimulus, grant sufficient nutrients & time for the body to recover and grow stronger. This is how you gain muscle.  Image credit: Lisa Wall on Unsplash For many people, fitness is not about attempting to sculpt a chiselle six-pack or being able to run a marathon in under three hours. It’s simply about staying in good nick. Being able to say, without crossing your fingers, that you are a reasonably healthy adult. Coach Magazine has the perfect guide to keeping yourself fit regardless of how old you are!
 Image credit: Brian Mann on Unsplash We can all agree there are numerous mental and physical benefits of walking. Whether it’s a structured walking program or simply adding 10 minutes wherever you can, walking can help improve your overall health. myfitnesspal has the help for you...
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You can also find a very in depth guide on why walking is good for you over on moccasinguru.com.  Image credit: Renee Fisher on Unsplash Weight loss is more than just calories in and calories out — other factors such as quality of sleep, stress levels and a positive mindset can influence the number on the scale. The latter is important because approaching weight loss with a rock-solid mental game not only sets you up for success to lose weight, but it’ll also help you keep it off long term. myfitnesspal.com has the theories...
 Image credit: Limor Zellermayer on Unsplash Of all the roles life has carved out for me, this one has to be one of the most unexpected.
But sharing my DIY lockdown kettlebell regime on social media, primarily for the purposes of self-motivation, has resulted in an avalanche of requests for help and support for others - mainly women - wanting to do the same. BBC News has the Covid-19 story...  When it comes to reducing your risk of getting sick, you can’t beat washing your hands and not touching your face. But something you already do is also helping to keep your immune system in top condition so it can better fight off all viruses: working out. Fitbit.com has the good word...
 For hay fever sufferers, running in summer can be tricky. Runner's World has everything you need to know about hay fever and running, and what you can do to ensure it doesn’t affect your performance..
 Regardless of your age or level of fitness, walking is possibly the easiest form of exercise, but for those of you who want to loss weight, just how much do you need to do to lose weight? myfitnesspal.com may have the answer for you..
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 Image credit: Wee Lee on Unsplash.com With everyone cooped up in lockdown and the gyms now closed, it might seem quite hard to get active. The Sun has a guide to how you can get moving!
 In the midst of the novel coronavirus pandemic, social distancing means more time at home. Whether you’re working from home, taking care of your kids or scrolling through the news 24/7, these disruptions and uncertainties can make sticking to your weight loss goals that much harder. myfitnesspal.com has the strategies that could help you!
 If, like many runners out there, you're taking your workouts indoors at the moment, you'll probably be looking for some inspiration. Here, we've got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel with Runner's World...
If cardio isn't your thing and you miss pumping those weights at the gym, how about taking a look at "The 5 Best At-Home Workout Plans" from Fitness Volt to help keep building that muscle!  After losing over 40kg in weight, James Ward explains how using Fitbit helped him lose that weight. You can read more in Coach Magazine!
 How's the new years resolutions going so far? If the whole getting yourself fit was one of those aims for 2020, you may well want to look at trying to get fit with a friend as a recent pal has suggested. The Sun has some words of wisdom to help!
 Getting your step count each day is one thing people can't get enough of but what about if its all about the speed you walk instead? myfitnesspal.com has the science behind it!
 It's getting closer to that time of the year when you might start to put on a few pounds from the tubs of chocolates being brought into work or maybe its that Christmas party coming up? joe.co.uk spoke with Dr. Leon Creaney, a Consultant in Sport & Exercise Medicine at MIHP, part of HCA Healthcare UK. about the best ways to calculate your body fat.
 Photo credit: Upstretch Crossfit If you are struggling to get yourself out of bed, how about some tips on how to jump up and get ready to smash your day?! The Muse have 6 tips to get you going!
 Photo credit: ABC News Tasha Frampton had a dream to have her own family but was told she would need to have a dramatic weight loss to help make it all come true! The Mirror has more..
 Exercise in the morning is said to be the most beneficial for you and your body, but how do you make it all happen? Fitbit.com has some help on hand!
 Photo credit: Runners World What is the best form of exercise? Is it running, swimming or cycling? MyFitnessPal.com has the break down to what is actually best for you!
 Photo credit: The Healthy Back Bag If you wanted to start to lose weight, your first idea might be to hit the gym and get your cardio on! But maybe cardio isn't always the answer and myfitnesspal.com has more!
 A family of four has lost over six stone between them after taking on family gym sessions over pub visits! The Sun has more!
 Photo credit: Metro Researchers from the Universities of Bath and Birmingham have revealed that exercising before breakfast can help you to burn more fat! Head over to The Mirror for more!
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November 2021
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