5 secrets to a better recovery

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Whether you’re an experienced athlete or a fitness enthusiast, recovery after exercise is just as important as your workout. Recovery Optimization helps you minimize injuries and train at your peak level and enjoy being active even more. Yes, rest and sleep contribute to recovery, but what you consume post-workout also has a huge impact. Prepare for your best training season with these tips for a fast and effective recovery.

1. What they say about protein is true

Protein gets a lot of attention when it comes to recovery, and for good reason. When we exercise, our muscles suffer minor tears and damage, which trigger a process of repair and growth known as muscle protein synthesis. Consuming protein after exercise provides the necessary building blocks (amino acids) to repair and rebuild damaged muscle tissue.

Aim for 20-30 grams of protein within 30 minutes to an hour after exercise to maximize muscle protein synthesis and prepare your muscles for your next training session. For a quick way to make sure you hit your protein quota, add protein powder like NOW Sports Serum OR Pea protein to a smoothie or smoothie. Josh Kerr, Olympic bronze medalist in the 1,500 meters at the Tokyo 2020 Games, explains: My favorite protein powder from NOW Sports is organic unflavored whey protein. It’s so clean, it’s Informed Sport certified, and I use it every day. It’s great for post-workout. It gives me that protein boost I need.

2. Learn to love leucine

Amino acids like leucine are what are known as anabolic triggers that stimulate muscle growth. When the body breaks down leucine, it creates a natural compound called -hydroxy-methylbutyrate (HMB). Health and exercise scientists have studied HMB extensively for its potential benefits in optimizing muscle repair and post-workout growth.*

(Photo: NOW Sports)

Leucine is one of the essential amino acids, which means our bodies cannot produce it naturally. Instead, we rely on food to get this crucial nutrient. Meat, fish, soy and dairy products are particularly high in leucine. But depending on your diet, eating enough leucine-rich foods to support HMB production can be challenging. Complete your diet with NOW Sports HMB powder, Vegetable capsulesOR Tablets after every workout to reap the recovery benefits of HMB.*

3. Carb-loading isn’t just a pre-workout thing

Eating carbohydrates before and after exercise is essential for replenishing glycogen stores in your muscles and liver. During exercise, the body uses glycogen (the storage form of carbohydrates) as an energy source. When glycogen levels are depleted, the body will use protein for fuel, leading to muscle breakdown. Consuming carbohydrates after exercise restores glycogen levels, which in turn increases the body’s ability to use and store glycogen. Over time, increased glycogen storage means more stamina for runs, bike rides, weight lifting sessions and more. Kerr explains that carbohydrates are very important, as is when you consume carbohydrates. For me, I do big/long workouts on Tuesday, Friday, and Sunday, so Monday, Thursday, and Saturday are my big carb days.

Additionally, carbohydrates help your muscles absorb more amino acids to repair the damage caused by exercise. Choose post-workout snacks with a 3:1 ratio of carbohydrates to protein to enhance muscle repair and improve overall performance.

4. Yes, high quality sleep is important

Big workout days aren’t great unless you’re getting high-quality sleep. During sleep, the body releases growth hormone, which helps repair and rebuild muscle tissue damaged during exercise. Additionally, sleep is necessary for the body to make new muscle cells and maintain a healthy immune system. Inadequate sleep can lead to increased levels of the stress hormone cortisol, which can impair healing and hinder athletic performance. Kerr explains the impact of sleep on his training regimen: I like to get up early, which means I like to go to bed early. I’m the most motivated in the morning, so I like to train early. Sleep is so crucial to recovery.

NOWSports R&R Rest and Repair promotes restful sleep and may help prevent burnout from high-intensity training.* The supplement is made with clinically proven CherryPURE Tart Cherry powder, which may reduce muscle soreness associated with strenuous exercise, 5-HTP and melatonin.*

5. Training and recovery plans should evolve

As athletes push the limits of what the body is capable of, health and exercise professionals continue to refine best practices for training and recovery. THE NOW Sports Hub offers a community of top nutrition experts, coaches and professional athletes, curating all the information you need, from proven ingredient benefits backed by science and the latest supplement regulations to professional workouts and nutritional advice. Kerr explains how nutrition fits into her overall training: For me, it’s about being able to show up day after day and have the right fuel. I’m doing 70 to 75 miles a week and need to replenish as much as possible. Getting the right clean foods and the right clean supplements makes such a difference in what I’m doing. Without it, I don’t think I could devote the days that are right now.

NOW Sports Recovery Smoothie

Incorporate these five tips into the perfect post-workout recovery smoothie with a recipe from Registered Sports Dietitian Lauren MacLeod.

  • Basis: 1 cup of water, milk or your favorite milk alternative
  • Protein: 2 scoops NOW Sports Organic Whey Protein Creamy Vanilla Powderor 1 cup of yogurt
  • Carbohydrates: 1 banana or 1 cup fresh or frozen berries, plus 1 tablespoon sweetener (honey, maple syrup, etc.)
  • Increase: 1/4 tsp NOW Sports HMB powderplus 2 tablespoons nut butter or chia, flax, or hemp seeds
  • Optional: After evening workouts, add 3 capsules of NOW Sport R&R Rest and repair.

Add all ingredients into a blender. Blend until smooth. Makes a single serving.

TO NOW Sports, they were all about genuine, natural sports nutrition supplements that legitimately enhance performance. NOW Sports products are certified by Informed Sport, the world’s leading anti-doping organization, so you can trust our products are pure, safe and effective for every level of athletics.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

#secrets #recovery
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