Proper Recovery: It Can Make or Break Your Results
Many are under the impression that the work done inside the gym is the most important part when it comes to seeing results. While indeed it plays a role, the role isn’t as large as one might assume. In fact, it’s what you do outside of the gym through proper recovery that truly determines how quickly or how slowly you see the fruits of your labor.
Your body needs time to rest, recover, refuel, and rebuild. All of this can be accomplished by getting enough sleep, giving each body part adequate rest before hitting it again in the gym, and feeding your body the nutrients it needs to function optimally. When you combine all of these things, you set yourself up for success through proper recovery. However, when you are missing even just one piece of that puzzle, it can considerably slow down your progress.
Tips to achieve proper rest and recovery:
- Strive to get at least seven hours of sleep every night. Anything less and the quality of sleep you get can be effected.
- Do not hit the same body part on consecutive days—meaning, if you must hit the same body part to force change, do not do so on back to back days. Leave at least one day in between to rest the muscle group and allow the muscle fibers to be rebuilt and properly refueled.
- Fuel your body with high-quality macronutrients—carbohydrates, proteins, and fats are all important to your overall success when it comes to reaching your health and fitness goals. Adjust your macro ratios according to the results you desire (fat loss or gain lean muscle).
- If you are finding it difficult to hit your macronutrients for the day, consider a supplement such as a protein powder if you cannot take in enough protein in your diet from whole food sources.
Maximize Your Results with the Help of BCAAs
First, let’s talk about amino acids. Amino acids are the building blocks of protein. Protein is what helps build lean and strong muscles. When you exercise, the body demands energy and can enter a catabolic state where it can break down your hard-earned muscle mass to fuel itself. The amino acids in the muscle can help fuel your body, which is counterproductive to your goal of preserving and building quality lean muscle mass. When there is an ample supply of amino acids in the body, it can pull from the stores rather than breaking down the tissue itself. This is where BCAAs come into play.
BCAAs are a little-known gem that has been helping fast-track the recovery process of many for years. BCAAs are branched chain amino acids and are comprised of leucine, isoleucine, and valine. These three amino acids account for as much as 33% of your muscle tissue. Your body actually contains 20 different amino acids, but of that total, those three are extremely critical.
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