There is nothing quite like heading to the gym for a workout. Engaging with your muscles and testing your limits can be an absolutely fantastic way to transform your body and feel good about your choices. Seeing success with your routine is all about focusing on each aspect of the process. You might have a good idea about which workouts are most appropriate for your goals but you also may not have spent much time thinking over other aspects like recovery.
The recovery portion of your workout is absolutely essential if you want to see lasting results from your workout. Though the recovery period is always somewhat important, it can become even more crucial when you decide to amp-up or enhance your routine. In order to be ready for whatever these new attempts bring your way, you might want a bit of advice on how to best find a recovery process that works for your needs.
Before You Begin
What you eat before you hit the gym is definitely going to have influence over what your recovery period looks like. You are most likely going to hear a lot of varying opinions on what you should be munching on before a workout. Some people claim you should avoid eating altogether and others are big proponents of loading up on carbs and proteins. What you are attempting to work out will change what you should be eating.
Lean proteins are always your best bet when eating close to a workout. These proteins are going to be present in your body for several hours after you ingest them and can be used to your advantage during and after the exercise routine. A number of health specialists also believe in the power of BCAAs and what these vitamins can offer the body during and after a workout. Many specialists in the world of fitness rave about BCAAs and how these products can lower fatigue and reduce soreness while a person is engaging in intense physical activity.
Chocolate is Key
Do you want an excuse to eat a bit more chocolate each day? Most people do but refrain from this because of how sugary most chocolates can be. While you will definitely regret eating a couple of candy bars after your workout, you can still incorporate chocolate into your recovery period for some impressive results. A glass of chocolate milk after a workout has been shown to assist in muscle recovery due to the protein found in the milk.
The chocolate itself is also said to assist the body with speeding along the recovery process. Carbs found in chocolate syrups and sauces aid the muscles with recovery by helping them to be ready for action in a shorter amount of time. When you want to sweeten the process of exercising while also improving the way you feel, a glass of this delicious drink can be a great fit.
Tart and Sweet
Have you ever had such an intense workout that you are still feeling it pretty seriously the next day? This is commonplace for many people who are just starting to increase their workouts. Though part of the process, the pain felt after a workout can often deter many people from pushing themselves as hard as they might like. Instead of giving up the moment you feel too sore to get out of bed, you can drink a glass of cherry juice. Though not as sweet as chocolate milk, pure cherry juice has been shown to reduce swelling in the muscles and make the experiences far less painful.
When you hit the gym, you probably have some very specific goals in your mind. If you want to reach those goals and develop the body of your dreams, you are going to need to take time to learn about each stage of the fitness process. Discover the best recovery techniques for what you are hoping to accomplish and in no time you are going to feel ready to take on lots more!
Garden of Life’s commitment to health goes beyond offering some of the most effective nutritional products in the world. They are interested in building relationships with people to help them transform their lives to attain extraordinary health. By combining the best of nature and science, the Garden of Life brand offers a path to healthy living with premium products that are supported by education and innovation.
Branched Chain Amino Acids (BCAAs) are an extremely popular product as this supplement is known to build muscle growth as well as increase exercise performance. The importance of BCAA’s for muscle recovery has been confirmed time and time again, but did you know that this supplement found in dietary protein, such as meat or eggs, also offers additional health benefits not just to athletes and those looking for muscle growth? Let’s look a 5 ways to benefit from BCAAs.
1. Fat Burning
BCAAs increase fat burning, as it contains Leucine, and glucose tolerance, thanks to Isoleucine. It helps those looking for a leaner body composition as increasing BCAA intake has an immediate impact of the amount of fat loss during training periods and exercise.
2. Reduce Soreness
BCAAs preserve the integrity of muscle fibers, decreasing muscle soreness. Of course this is often a primary target for athletes but it can also help anyone with muscle soreness. From muscle pain from work or extra physical activities to promoting muscle recovery for weekend warriors or those who wish to decrease their recovery time and soreness after endurance exercise, such as running or cycling, anyone can benefit from BCAAs.
3. Regulate Immunity
BCAA supplements can help regulate the immune system. This may be particularly helpful in avoiding illness, as immune function can be weakened after intense or prolonged exercise.
BCAAs have anti-aging properties and have been used in cancer and liver disease treatment strategies. They increase the formation of new mitochondria and thus reduce age related muscle loss.
Finding a healthy energy drink can be a difficult task but to help make this challenge a little bit easier, Lucky Vitamin has great news for you. We are proud to introduce Älsa, a twice-daily solution for active adults seeking a steady, long-lasting physical and mental energy boost without the jitters or crash of the typical energy drinks.
Älsa offers energy products created with special mixed formulas packed with vitamins, electrolytes, white tea, and yerba mate extracts to deliver sustained energy and focus. This unique blend of clinically tested premium ingredients delivers a steady, measured flow of energy to support the way you live every day, all day, Älsa uses two key ingredients: Cognizin citicoline for enhanced mental focus and Purenergy for long-lasting energy.
Citicoline is a natural substance found in every cell of the body that is especially vital to brain health. Cognizin citicoline is a patented, branded form clinically proven to provide sustained mental energy, enhanced focus and healthy memory function.
An innovative, patent-protected caffeine ingredient that combines caffeine and pTeroPure pterostilbene, Purenergy provides caffeine 25% longer and delivers 51% more at six hours when compared to ordinary caffeine.
Älsa also contains Vitamins C, B6 and B12 for immune support, electrolytes for enhanced hydration, white tea and yerba mate extracts to boost energy and deliver antioxidants. Vegan and gluten-free, Älsa is naturally sweetened with fructose and stevia extract and naturally flavored for a healthy energy drink with a light, pleasing taste.
Some people tend to focus only on post-workout supplements and while it is no secret these products are essential to help recovery, let’s not forget that something else can really make a difference on your workout. Pre-workout supplements may be equally as helpful as they provide the extra energy push needed to get through the entire workout.
Leucine, isoleucine, and valine are essential to regulate protein metabolism, stimulate protein synthesis, and suppress protein breakdown.It is important that you get the ideal ratio of 2:1:1 for leucine to isoleucine to valine respectively. Taking BCAAs before your workout allows your body to break them down and use them as an energy source. Drinking them during the workout can prevent the decrease in BCAA levels, helping to delay fatigue. On top of that, BCAAs help decrease delayed-onset muscle soreness (DOMS) the following day.
You can’t exercise if you don’t have energy and no matter how much some people avoid it, caffeine is an effective performance booster for both endurance training as well as short, sprint workouts. Plus, caffeine will not only fire you up for a workout but it can also help decrease the rate of fatigue, increase muscular endurance, enhance the rate of fat oxidation, and improve mental focus and drive.
3. Citrulline Malate
A natural amino acid, Citrulline Malate is produced in the body from other amino acids you consume. Boosting the levels of Citrulline Malate in your body can help increase energy levels and performance while speeding up the recovery rate. If you often wake up sore from a hard workout the next day, this ingredient can be helpful. Citrulline also helps remove the byproduct of lactic acid from your muscles during a set, which would otherwise create that intense burning sensation, causing you to stop early.
A great ingredient to increase muscular endurance and improve overall training volume, beta-alanine works by buffering hydrogen ions which help keep the intensity up for longer periods of time. Beta-alanine is excellent at diminishing the sensation of fatigue you experience during each session by maintaining a favorable pH level in the body.
5. Creatine Monohydrate
Creatine monohydrate is a well-proven ingredient you’ll want in any pre-workout product as it saturates muscles with the energy source needed to produce fast and big energy pumps. Used by bodybuilders for decades, creatine works by boosting the level of ATP generation in the muscles, allowing you to perform more before hitting the point of fatigue, as well as enhancing strength, lean mass muscle, and sprinting capability.
The winter is almost over. Longer days and warmer weather seems like the perfect combo to get some people exercising and burning the extra calories from the winter months. So, it’s time to start up your fitness program.
Overdoing your fitness capabilities is one of the most common mistakes people make when starting, or re-starting, a new exercise routine. It’s understandable. Many people get excited about it and want to burn off a 3-month, sometimes 5-month, extra weight in 2 weeks or less. Unfortunately, our bodies do not work like that and time is needed to lose weight properly.
Slowly but surely. It fits perfectly as it’s more important to take time and ensure you are doing a fitness program that fits your needs than trying to get it done as quickly as possible.
If your goal is the upcoming summer, no hurry, you have plenty of time. Organize a good monthly plan and go from there. Another great tip: set up short-time goals. Some people find it helpful to divide the goal in stages. For example, if you are trying to lose 10 lbs. by mid-August, it may sound too difficult and you may find it difficult to motivate yourself. Let’s say you set up a goal to lose 2 lbs. per month and you may find that you are way more likely to reach this goal. Short-time goals with less intensity are a great way to reach better results.
Lacking energy is another issue many people face when starting to exercise. Your body isn’t used to a higher amount of activity and as a result, you may need an extra kick. On top of that, many people eat less when trying to lose weight and this combination may result in lack of vitamin and minerals and, therefore, lack of energy.
Energy supplements or drinks can be helpful as these products provide the necessary energy for your workout without the unwanted calories.
Get started, slowly but surely, and you will reach your fitness goals without any issues.
Lucky Vitamin continues to add new sport nutrition products to our customers. The latest addition is an innovative, fast growing company that provides high quality products with the most up-to-date formulations: Swole Sports Nutrition.
Swole Sports Nutrition strives to provide supplements to all athletes who are looking to amplify their current workout routines. The company creates and develops products that are designed to help everyone train like a professional athlete.
Swole Sports Nutrition innovative formulas can deliver high potency with low dosing, a perfect combination to obtain optimal results. Additionally, Swole is fully committed to researching and formulating the best supplements that haven’t been created yet. The company seeks to push the limits of sports supplementation and the evolution of athletics through science.
Swole Sports Nutrition believes that training and proper nutrition are extremely important, and that proper supplementation can give you that extra drive and push you beyond your expectations, improving your results in less time. It’s time to experience the next level of sports nutrition.
Choose from pre-workout supplements to post-workout formulas, BCAA products to creatine supplements and much more.
Running is one of the most popular physical activities and,despite being a simple, easy-to-do exercise, it’s not always easy to go for a run. Many people feel lack of energy and soreness which can lead to discomfort and eventually stopping a run or running a shorter distance than what was originally planned. In order to help people achieve their goals and really go the distance, Lucky Vitamin is introducing a revolutionary product that can give you a quick boost of energy when you need it the most: Run Gum.
Run Gum utilizes chewing gum as the delivery vehicle for stimulants to the body. This allows runners to have a lightweight, zero calorie option instead of traditional liquid supplements.
Run Gum products are designed with athletes in mind yet created for anyone on the run. This chewing gun is packed with caffeine, taurine, B-Vitamins and is available in three amazing flavors.
Run Gum is the fastest way to help energize and maximize your performance in sport and life. This one of kind energy gum is similar to many energy drinks and energy shots, only you don’t need to put anything in your stomach. Plus, as a gum, ingredients enters your system faster than drinks, shots or gels, so you will be ready to perform at your highest when it matters the most.
Second, protein powders that are low in quality are cheaper but contain fat-inducing maltodextrin, taste horrible, require a blender to mix properly, and often contain only one very fast-acting protein. On the other hand, Syntrax is an all-around value that is impossible to beat. The company carefully selects herbs and nutrients which are manufactured under precise conditions.
Third, Syntrax offer unique delicious flavors that make your protein shake a delicious experience. All flavors are developed and approved by highly-skilled researchers who have accumulated decades of experience in developing natural, health-related products. Vanilla bean, cappuccino, Caribbean cooler, strawberry kiwi, dragon fruit fusion are just a few of the many options you can choose from.
Plus, Syntrax is introducing the revolutionary Matrix line. Syntrax Matrix is a combination of the 3 different high-quality protein concentrates in the industry: whey protein, micellar casein and egg albumin (egg white protein). Syntrax Matrix solves all of the problems currently afflicting those other low-grade protein powders as this unique, best-tasting protein product provides vital nutrition for health and recovery.
Motiv8 Performance offers a complete line of products which combine state of the art science, the latest ingredients and breakthroughs in sports supplements. The company has an unwavering commitment to deliver the most effective and safest products in the industry to help athletes and fitness minded individuals achieve the results they work so hard for.
Motiv8 Performance believes that with every workout comes a chance to get closer to your goal. Regardless your goal, Motiv8 Performance supplements maximizes every training session, helping you achieve the results you are looking for. Committed to producing safe and effective sports supplements that show results, Motiv8 gives athletes the boost they need to surpass boundaries. This exclusive line offers everything you need for your workout diet from fat burners pre-workout formulas to protein supplements, detox full body cleansers to amino acids supplements for recovery, and much more.
One of the company’s best sellers, Motiv8 Performance Amino Recovery is a sugar-free supplement drink with added electrolytes that increases endurance and enhances recovery. With Motiv-8 Amino, ultimately you can train harder, longer, and sooner after your last workout.
Lucky Vitamin is introducing PEScience supplements to our customers. This revolutionary brand is determined to produce sports nutrition products that don’t just work but provide astounding real world results.
PEScience (Physique Enhancing Science) offers a sensational line of sport supplements designed and produced with top quality control. Having proper quality control staff and procedures in place is an extremely expensive cost to a company, and many companies avoid following true GMP (Good Manufacturing Practice). All of the facilities in which PEScience products are manufactured must be audited by selected professionals or third party firm, and then qualified before the next step of business. Having a true GMP facility manufacturing products is only step 1 of a proper quality control program, but unfortunately it is the last step that most companies take. Just because the manufacturer is operating under GMP does not mean that the road ends there. Every supplement brand who has finished products being stored in and distributed from a warehouse must operate those facilities under true GMP regulations, with full quality control systems and experienced, qualified staff in place.
Additionally, PEScience take research and development very seriously. Each product is very carefully researched prior release, developed into the best final formula, and geared towards giving the best results for customers. The company prefers to slowly and properly formulate each product and rather sacrifice time to make the perfect product with the best taste than rush something out just to have it out.
Protein should be obtained throughout the day in small amounts from food and, in some cases, protein shakes, bars, or gels, particularly for people exercising on a regular basis.
Protein is required to repair the muscle tears formed from intense exercise. When you workout, it causes tears that actually break down your muscles. When you consume protein, not only do these tears get repaired, but, rather, the tears are then more adaptive to exercise, thus leading to strength gains.
Whey protein is easier and quicker to absorb than protein found in foods and perhaps that’s the reason for being a number-one selling supplement for many years.
If you wonder how much you should be taking, a basic rule of “one gram per kilogram of your body weight” will be more than sufficient for the majority of people, except bodybuilders.
There are many times throughout the day that are great for protein consumption. Taking whey protein, ideally an half hour before working out, can help to jumpstart the repair process providing your muscles with adequate nutrition that the effects of weight training are not as severe. When you take it during a workout, whey protein may benefit by providing an extra boost of energy to keep you going.
Considered by many as the most important time, taking whey protein right after a workout (30-40 minutes) will maximize muscle repair as your body is starved for energy and looking to refuel, and your muscles are like a sponge absorbing nutrients much easier for muscle recovery and growth.
Whey protein can also be taken before bed time when your muscles are still recovering and it is a good idea to maintain protein levels throughout the time (6 to 8 hours) you sleep. Plus, whey protein is low in carbs, the one nutrient you may want to avoid before going to bed.
Right after you wake-up is also not a bad time as you have just gone hours without proper nutrition and your body may need protein as soon as you wake up.
In conclusion, there is no best time for whey protein but there is no bad time for it either. Just ensure that you are getting your protein all day long and enjoy the benefits of this amazing product.
If joint pain has become part of your life, you may want to learn about MSM supplements.
MSM, methylsulfonylmethane, has been used around the world for relief from osteoarthritis, muscle pain, joint pain, and inflammation. A naturally occurring mineral, MSM is an organic source of sulfur-containing compound, which has anti-inflammatory and pain reducing properties that can block pain response in nerve fibers. It can also reduce scar tissue by altering the cross linking process in collagen to allow quicker tissue repair.
MSM supplements have gained considerable recognition for its results in relieving arthritis as this incredible product has the ability to make cell walls flexible and elastic. If the concentration of MSM in the body is too low, the new cells lose some of their necessary flexibility, resulting in pain. MSM make cell walls permeable, allowing water and nutrients to freely flow into cells and toxins to properly flow out.
A study published in the Journal of the International Society of Sports Nutrition shows that MSM supplementation was very effective in reducing exercise-induced muscle and joint pain. Three weeks of MSM supplementation at 3g per day attenuated post-exercise muscle and joint pain at clinically significant levels compared to placebo. It’s important to remember that results may take time to appear as some people may feel relief in as little as two weeks while others may only feel significant results after two or three months of supplementation. A good number of supplements for osteoarthritis as well as products to reduce joint-pain contain MSM in their formulas. These products often contain other effective ingredients such as glucosamine, chondroitin, and hyaluronic acid.
Recovery is the most important part of a workout. When you exercise, your body burns not only calories but also fluid levels, energy storage, amino acids, vitamins, minerals and nutrients that are essential in muscle preservation. Post-workout supplements are extremely important as they can help build muscle and, most importantly, keep your muscles healthy and ready for your next workout. So, here’s a quick guide of 5 supplements to use after your workout.
1. Whey Protein
The post-workout time-frame for nutrients to get into your muscles is very short and only whey protein is fast enough for the job. Whey protein isolate and concentrate are considered to be the best post-workout protein sources as it sends amino acids to muscle to quickly boost recovery and start muscle growth. Look for supplements which combine whey and casein, as whey spikes muscle protein synthesis and casein keeps it going for longer and further enhances muscle growth.
2. Amino Acids
Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine are the most critical aminos for muscle growth and essential for proper muscle recovery. Leucine has been shown to be the main amino which starts the process of protein synthesis. Amino acids determine your rate of muscle recovery, allowing you to grow stronger and more durable with each training session.
Considered the best product to avoid dehydration and excessive loss of fluids from the body, electrolytes supplements contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium. These important minerals are essential to be replenished in your body after your workout is completed. Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.
Creatine levels must be kept high inside muscle cells for optimal strength and energy. Post-workout is considered the best time to maximize creatine uptake, especially when it gets a boost from carbs.
5. Beta Alanine
This amino acid is now known to be critical for maintaining muscle strength and endurance. A great product to be taken after high-intensity workouts, beta-alanine supplementation may help to delay fatigue, increase anaerobic threshold, increase power, strength, and muscle mass.
CLA, Conjugated Linoleic Acid, has been an effective and safe weight-loss supplement for many years. A naturally occurring form of the essential fatty acid linoleic, CLA helps block cells from filling up with fat by interfering with a fat-storing enzyme known as lipoprotein lipase. Additionally, the vast majority of CLA supplements are caffeine-free or contain small amounts of caffeine in their formulas, unlike most fat-burners which tend to have a lot of caffeine and may not be suitable to many people.
Often classified as a natural fat burner, CLA offers additional benefits that are not known to many users. Let’s have a quick look at 4 benefits of CLA supplements.
1. Speed Up Metabolic Rate
The most known benefit is that CLA is able to increase metabolic rate, resulting in greater amounts of fat burning, particularly after exercising. This would obviously be a positive benefit for anyone trying to lose weight and improve body composition.
2. Boost Immune System
Staying healthy is key to any weight-loss program and CLA can help boost the immune system. CLA has been known to improve the body’s natural ability to fight off bacteria as well as enhance the immune system’s ability to function properly.
3. Enhance Muscle Growth
Studies have shown CLA supplements are known to build up lean muscle and lose extra body fat. For many users, continue CLA supplementation can help accelerate muscle growth.
4. Lower Cholesterol
Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, CLA products may have a positive impact on any person who has high cholesterol, regulating to healthy levels and significantly helping with weight-loss diets.