It’s no secret that a good workout can be quite exhilarating, and that initial post workout glow can really leave your mind and body feeling totally refreshed. Ah, there truly is nothing like it!
Nearly 40% of adults over the age of 50 engage in some type of physical activity on a regular basis. Staying active is important for everyone, regardless of age. Without question, the right exercise routine can allow a person to feel happier, get more fulfillment out of life and live longer.
Whether it’s an intense gym workout designed to test your limits, a brisk, mindful walk, or a vigorous yoga or pilates practice, your body undergoes stress with the exertion. Adrenaline levels rise, stimulating the heart to beat faster. Your breathing also gets deeper and faster, and this increases blood flow to the muscles. While exercising, muscle fibers break down and release hormones that in turn help repair the muscles. Taking time to rejuvenate after exercise with rest and proper nutrition can really help your muscles recover faster and build even stronger than before.
The good news is, there are 2 simple ways to support this process and allow your body to recover more efficiently.
1. Hydrate
Staying hydrated is an effective way to keep your body functioning at its best. Water keeps your joints healthy and lubricated, regulates body temperature, and helps to transport nutrients throughout your body to support energy levels. Drinking water before, during and after exercise is the best way to ensure your body is hydrated and to get the most out of your exercise routine. Not enough hydration in the body may cause fatigue, dizziness, and muscle cramping, it is very important to listen to your body when exercising, not only to stay safe, but to reap the most rewards from being active.
2. Adequate Rest
As much as exercising is important, so is getting adequate rest. Having a successful fitness regimen isn’t complete without it. Taking breaks allows your body to recover and repair, regardless of your fitness level. Skipping out on rest days can lead to burnout, increased muscle pain, risk of injury and less successful workouts. It is also more likely that an exercise routine will stick when the body is properly recovered. Rest will leave your mind and body feeling refreshed and motivated to keep pushing forward.
Bonus Tip – Don’t Skip the Carbohydrates!
Abstaining from carbohydrates after a workout is a common mistake. If the goal is to rejuvenate and replenish muscles with energy while reducing muscle soreness, carbohydrates are essential for that recovery process. Post work-out carbohydrates replenish glycogen stores and speed up the recovery process, allowing your body to stay energized throughout the day and speed up weight-loss efforts.
The best time to consume carbs is within 30 minutes of finishing your workout, this is when insulin sensitivity is at its peak, meaning that any extra sugar consumed will be used as fuel instead of being stored as fat in the body.
Post workout power drinks that are high in nutrients, contain protein, carbs and essential amino acids are a great way to replenish the body, help recovery and speed up the process of muscle growth.
Check out these recipes for a healthy and tasty way to recharge after exercise.
Recipes for Post Workout Power Drinks
What you need:
- 1 tablespoon of raw honey
- 1 teaspoon of pine pollen
- 2 scoops protein powder
- 1 banana
- A cup of frozen or fresh blueberries
- Water
Mix all the ingredients into a blender and blend to your desired consistency.
Note that depending on how much water you add, especially with the carb-free power drinks, it can become more of a pudding consistency rather than liquid.
If your goal is limiting carbs, but you still need a post workout pick-me-up, give this a try.
High Protein, Low Carb Energy
What you need:
- 3 tablespoons of coconut oil
- 3 tablespoons of chia seeds
- 2 tablespoons of cacao powder
- 1 tablespoon of pine pollen
- 2 scoops protein powder
- Drops of chocolate stevia
- Water
Exercise is an important component of a healthy lifestyle but understanding the importance of properly refueling and recharging to restore energy levels after exercise can improve your overall wellness and vitality. When your body is fueled properly and adequate rest is taken, exercise will not only be more enjoyable, but much more impactful.
