Muscle Recovery

I am here to help you in your fitness journey! Today’s topic is “Muscle Recovery”. If you are trying to get fit or gain muscle, you need to listen to these healthy tips! We are going to talk about: sleep, food, your work out routine, stretching and hydration.

Sleep! Make sure that you get 8-10 hours of sleep. During the first three hours of sleep, you body produces key amino-acids, that are used by your body to build muscle. Also, if you are looking to increase your muscle mass drink a protein shake 30 minutes to 1 hour before going to sleep. This will help your body, as it builds the muscles back.

Food! You are what you eat! Make sure that your diet consists of plenty of complex carbohydrates and lean protein.

  • If you are looking to lose weight, eat protein and good fats 30 minutes before you work out. And, eat some simple carbs and protein shake after your work out.
  • If you are looking to improve Athletic Performance, or if you are a diabetic. We recommend that you consume. Complex carbs and lean protein, before and after your work out.

Routine. Do not kill yourself at the gym, even if you are body building. Your work out routine could be as follows, depending on your fitness goals.

  • For beginners, start working out on a 1 day on, 1 day off, routine. This will help your body adjust itself to your exercise routine and gives time for recovery
  • For experienced athletes, your routine could be either a 2 days on, 1 day off, or, a 3 days on 1 day off.

Do not overexercise your body, because it doesn’t allow for healthy muscle recovery!

Stretching. There is no guideline that is right or wrong, but we highly recommend stretching before any work out session. It will increase your ability to work out efficiently, prevent cramps and minimize your potential for injury. You may also stretch after your work out, or even on your days off, if you feel your muscles are stiff. We recommend Pilates, Yoga and a professional body massage, to help you relax your muscles.

Stay hydrated! You should be drinking a minimum of 6 glasses of water per day. A good rule of thumb is, if you weight 100 pounds, you should be drinking at least 50 oz of water per day. Also, take some multivitamins and minerals, if approved by your doctor.

Thanks for watching, and I invite you to come train with us at the Motivator Personal Training gym. Give us a call at: 520-906-5438, or come visit us at 7831 E Wrightstown Rd #115. I look forward to train you, and motivate you to reach your goals!