August 8, 2021: Mistakes that Hurt Recovery

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If you’re consistently working out hard and never missing a gym session - but still around making progress, there may be another problem - your recovery. This week, we’re going to talk about a few telltale signs that you are not recovering efficiently after workouts and what to do about it.

One sign of not recovering efficiently is excessive soreness. It’s normal to be sore after a workout, although, if you continue to be sore after the same exercise routine, that equates to poor recovery.

A second sign is a lack of motivation to hit the gym. For instance, if after an endurance workout you are lacking the motivation to meet for the next session then it’s imperative that you look at your recovery methods.

A third sign is a loss of appetite, when you are exercising regularly and hard, the appetite tends to increase. If there is a sudden drop in appetite, it’s critical to look at what you are doing after an exercise session to ensure you fully revive after exercise.

Here are some mistakes people tend to make when it comes to recovery:

Waiting to Eat

Postponing a meal after exercise is the biggest mistake that most will make with post workout nutrition. There is a small window of opportunity after a workout to feed your body. Think of your muscles as a sponge; prior to a workout, the muscles are full of nutrients, like a sponge with water. During the workout, nutrients are being used to fuel that workout, so now we are squeezing water out of the sponge, so now at the end of the workout your muscles are like a dry sponge ready and wanting to soak up nutrients. Take advantage of this opportunity and feed your body what it wants. Do not wait to eat!

Not Eating Enough Protein

The second mistake is not eating enough protein. Weight training and other forms of resistance training damages muscle tissue so when it comes to recovery, protein should be the first priority. Eating protein post-workout will help not only your aching muscles but also your aching joints. Make sure to have a serving of protein after your workout to help speed your recovery immediately.

Avoiding Carbs

Many of us are now becoming carb phobic and we avoid carbs like the plague. But, when you exercise, your muscles become depleted and your body needs carbohydrates after an exercise session. As you eat the carbs, blood sugar goes up and the body produces insulin to manage the blood sugar. The blood sugar is stored as muscle glycogen that will be used to aid in recovery. It’s all about timing. Make sure to train first then enjoy your carbs.

Drinking Alcohol

Meeting up for a happy hour drink with friends or grabbing some mimosas with brunch after a Saturday spin class may sound harmless, but it’s better to save alcohol consumption until after you’ve had a well-balanced recovery snack or meal. The simple reason is because the calories from alcohol will displace the calories from more favorable carbohydrate sources for recovery, which will improve muscle recovery and decrease muscle soreness while aiding in tissue repair. So put the beer and wine aside and opt for some fruit and protein after finishing up a hard workout.

Next Sunday, we’ll talk about pregnancy weight and what you can do about it if that’s on your mind.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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