Getting the most out of your recovery time
When your body is put under pressure and muscles are pushed beyond their comfort zone, fatigue and muscle soreness can set in. After exercise you can feel sore, tired and weak as your body begins to repair the torn muscles during the natural recovery process.
Delayed onset muscle soreness, commonly referred to as DOMS, is the muscle soreness you experience several hours after finishing exercise. DOMS can last anywhere up to 72-hours post-exercise and effect people in many different ways. Getting your recovery nutrition right can reduce muscle soreness and encourage rebuilding and maintenance of healthy muscle tissue. Follow the Musashi five top tips to get the most out of your recovery time.
- 1. Kick start the recovery process immediately
Musashi Muscle Recovery contains the Branched Chain Amino Acids (BCAAs) – Leucine, Isoleucine and Valine essential for recovery. Unlike other amino acids, BCAA’s bypass the liver and go straight to the working muscles where they repair, maintain and rebuild muscle tissue . Consuming Musashi Muscle Recovery within 15-minutes of finishing exercise can help to kick start the recovery process.
- Window of opportunity – Musashi High Protein
The window of opportunity starts as soon as exercise ends and finishes 30-45 minutes post-training. What you eat and drink during this time can have an impact on the recovery and muscle building. A protein powder such as Musashi High Protein contains approximately 30g of protein and 10g of carbohydrates per serve, providing a perfect post-training recovery snack.
- Recovery extends longer than just the cool down
During the 24-hour period post-training your muscles will continue to break down and rebuild. It is important that you continue to re-fuel your muscles with appropriate amounts of protein. Research has found that consuming approximately 20g of protein 5-6 times a day will enhance protein recovery .
- The type of carbohydrate is important
After training high glycemic index (high GI) carbohydrates such as watermelon and white bread, create a spike in insulin levels which in turn increase the amino acid uptake in the muscles. Try and include high GI foods as part of your post-exercise meal.
- Recover while you sleep
Two important minerals zinc and magnesium, supported by research, are thought to assist sleep quality, enhance testosterone and improve muscle recovery. Musashi ZMA+ contains 200mg of magnesium, 10mg of zinc and 2mg of manganese per serve (2 capsules). Consume one serve prior to bed every day to help make the most of a good night sleep.