I was asked by a member to discuss the proper methods for recovery. During the day as long as we are awake and moving around we are constantly breaking down cells. We break cells down and then they regenerate and we build new cells, this is the process of life. The more cells that are broken down via muscle cells the more repair is necessary, as I discussed in an earlier post. The only way large amounts of cells can be repaired is through recovery.
Recovery is simple, REST and NUTRIENT SATURATION.
After training it is vital that you take in the right amount of protein, fats, and carbohydrates to stop the catabolic effect. Failure to eat properly after exercise will result in a net loss of muscle tissue. If this becomes a habit then you will begin to gain fat and become chronically fatigued.
During the rest of the day after the post-training meal it is important to continue saturating the VNES (Vital Nutrient Exchange System) with nutrients. The cellular machinery requires amino acids, vitamins, minerals, fats, some sugars to clean out the debris and re-establish cellular configurations. YOu must eat to grow new healthy tissue.
The more you can saturate the blood system with healthy usable nutrients the tissues will recover faster and the catabolic hormones will be turned off.
Before going to bed it is important to take in the correct amount of amino acids to help with the growth factors released during sleep. Sleeping is when most of the recovery and repair is done. A good nights sleep will allow the cells to get fully recharged. This is why it is essential that we eat a well balanced diet with all the cell building materials. Cholesterol is essential in helping to repair and rebuild tissue.
Getting your rest after a training is essential in proper tissue repair and re-growth.
Daryl Conant, M.Ed
tags: recovery, nutrition, Vince Gironda, Daryl Conant, Ron Kosloff