Fire StrengthFitness

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The Science behind Rest & Recovery
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Recovery from training is becoming recognized as one of the most important aspects of physical activity and overall wellness.

Understanding Recovery

We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? Many recognize the need for recovery after exercise, but do we understand what it takes to fully recover and whether we have actually achieved that state? We hear terms like overtraining and nonfunctional overreaching (the threshold just prior to overtraining) and wonder “Why do they get so much attention today?”

Homeostasis is a state of balance within the body that occurs when the variables in a system (e.g., pH, temperature) are regulated to keep internal conditions stable and relatively constant (Pocari et al. 2015).

Stress is a stimulus that overcomes (or threatens to overcome) the body’s ability to maintain homeostasis.

Recovery is the body’s process for restoring homeostasis.

Types of Recovery

It’s helpful to think of three categories of recovery:

Immediate recovery, which happens in the short time between successive efforts, e.g., between repetitions within a set of biceps curls
Short-term recovery, which happens between sets, e.g., between interval sprints or weight training sets
Training recovery, which happens between workouts or competitions


Monitoring Recovery

Usually, an evening of restful sleep coupled with good nutrition and hydration will restore homeostasis and full recovery. However, we can now monitor various physiological parameters in real time to validate recovery and improve the recovery process.



Eat Right. Train Hard. Feel Amazing 💯

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Use what you have 💯🤙🏽
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Do what you can 💪🏼🔥


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Let’s Talk about Post-Workout Nutrition 🏋️🔥

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You put a lot of effort into your workouts, always looking to perform better and reach your goals.

Chances are you’ve given more thought to your pre-workout meal than your post-workout meal.

But consuming the right nutrients after you exercise is just as important as what you eat before

When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged (1Trusted Source, 2Trusted Source).

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.

Doing this helps your body:

Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.

Protein helps Repair and Build Muscle 🏋️

Carbs help with Recovery 💯

Fat is not that Bad 💪🏼

Make sure to Drink plenty of Water 💧✅

Eat Well. Train Insane. Feel Amazing 💯

Time to get back to the studio and Crush that Monday Workout 💪🏼🏋️🔥

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