Best Recovery Formula Tips For Body Builders And Fitness Enthusiasts
Recovery Formula, as the name suggests, is designed to aid in recovery from exercise. This requires calories, among other things.
As a matter of fact, it is very important topic to understand when it comes to exercise and how to recover from one.
Simply, exercising is just as important as recovering from it.
No matter how hard you train, you're only going to see great results if you do the things that enable your body to recover from the exercise you do.
Recovering well is dependent on some factors such as: physiology (stretching, resting) and a healthy nutrition.
There a few tips to guide you and when you follow these simple rules, you can really improve your body’s ability to get the most out your exercise program and also recover quickly.
Do you need a recovery formula during workouts?
Let’s say you’ve trained so hard and you’re starting to feel sore and exhausted, the first thing that comes to your mind is how to get a very fast relief from the aftermath of a rigorous exercise routine.
Recovery formula supplements should be taken before, during and after workout.
- Before exercise
Normally, it is ideal for you to exercise on an empty stomach. But it is not likely that anyone can follow through on an exercise without eating anything.
You can try eating at least three hours before you begin your exercise.
However, you should avoid eating a full meal an hour prior to exercise, because most of it will be undigested in your stomach during your workout and you won't be able to train as effectively as you should.
- During exercise
One of the reasons you would need a recovery enhancement is to replenish the glycogen in your body, giving more strength to go on steady, in your exercise.
Therefore, you should consume easy-to-digest carbohydrates with very little fiber and fat and little protein.
- After exercise
When it comes to eating for exercise, the most important time slot is immediately after your workout. After an intense workout routine, you could take protein and carb-rich formulas to aid muscle recovery as well as provide the needed energy.
Protein makes up muscle tissue and muscle tissue is what's broken down during exercise.
Protein is absorbed by the body very slowly, whereas sugar is utilized very rapidly. The effect of this is that the longer it takes to get nutrients after a workout the slower our bodies are able to recover- making it the reason why sugar is preferred after a workout routine.
Let's Consider Some Benefits
Recovery formula is aimed at enhancing the body for greater performance during workouts. The following are the benefits of some recovery formula.
- It provides energy that keeps you balanced throughout your workout session.
- It promotes faster recovery time.
- It is designed to give strength and increase muscle size.
- It makes you sleep better
- It replenishes the body.
- It repairs the muscle
- It boosts endurance keeping you steady whenever you workout.
- It reduces soreness.
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Are there alternatives to recovery formulas?
While the alternatives aren’t as “exactly” formulated, there are alternative solutions. Some of the natural alternatives include:
- Stretching afterwards your workout
- Sleeping for about 8-9 hours
- Drinking plenty of water and
- Eating well will help recovery
Some of the food your diet should consist of; plenty of lean meats, fruits and vegetables, nuts and dairy.
- 1/2 C. Almond milk
- 1/2 C. Coconut water
- 1 Banana
- 2 Dates
- 1 TBSP. Raw organic honey
- 1 TBSP. hemp seed (could use chia as well)
- 1/2 TBSP. Maca
- 1/2 scoop vegan protein powder
- A fist full of spinach
Are there homemade recovery products I can try?
Recovery Formula is specially designed for maximum absorption. You can make your own recovery drink during post-exercise regimens in order to replenish your muscles' glycogen stores and repair tissue, which then reduces fatigue and soreness.
- Baking soda sipper
Baking soda can also counteract the buildup of lactic acid that causes the “burn” you feel when your muscles are overloaded or overtaxed.
It has also been suggested to also prevent soreness and stiffness according to Research in the International Journal of Sports Medicine suggests. Below are some tips to note.
4 cups water (or 1 liter)
1/2 teaspoon baking soda
1 teaspoon sea salt
2 tablespoons sugar or agave nectar
1 tablespoon freshly squeezed citrus juice
Combine all ingredients in a bottle. Shake well to mix.
- Homemade chocolate milk
Experts recommend it for serious workouts (1.5 hours or longer) or super-intense sprints. Find below tips to make chocolate milk as an after workout recovery formula.
To make syrup
1 cup water
1 cup sugar
1 cup unsweetened cocoa powder, preferably Dutch-process
1/4 teaspoon salt
1 1/2 teaspoons vanilla extract
In a medium saucepan, bring water and sugar to a boil, whisking until sugar is dissolved. Add cocoa and salt; mix well with a whisk.
Let mixture simmer until thick, whisking continually to keep from scalding. Remove from heat and allow to cool. Add vanilla. Pour into an airtight container and refrigerate.
To make chocolate milk
1 tablespoon homemade syrup
8 ounces skim milk
Combine ingredients in a glass and stir.
- Coffee quencher
If you're training for a big game or event, take your carbs with coffee after workout so that your muscles will absorb the glucose you need to refuel faster.
1 cup chilled coffee
1/3 cup skim milk
1 teaspoon cocoa powder
2 teaspoons sugar
Pour coffee and milk into a glass. Combine cocoa powder and sugar, then slowly add to coffee mixture, stirring until well blended. Add ice.
- Protein-rich foods
Protein-rich foods containing the amino acid, Leucine can drastically speed muscle recovery.
For a fast, big dose, you can gag down a raw egg white. Or you can whip up this delicious smoothie instead as a post-workout supplement.
1 cup skim milk
1 cup frozen mixed berries
1/2 cup lowfat cottage cheese
1/2 banana, sliced
1 tablespoon ground flaxseed
1 teaspoon honey
Combine ingredients in a blender and mix until smooth.
- Rejuvenating juice
Unsweetened fruit juice is loaded with the carbohydrates your muscles need to refuel.
Research from the U.K. suggests that antioxidant-rich cherries, berries and grapes can also help relieve muscle soreness. Try this after a long endurance session such as an hour-long bike ride or run.
3/4 cup tart cherry (or pomegranate juice)
3/4 cup unsweetened apple juice
1/2 cup unsweetened Concord grape juice
3/4 cup water
Combine ingredients in a glass. Stir well to mix. Add ice, if desired.
- Bee better smoothie
Honey does double duty after a workout, said researchers from the University of Memphis.
It helps athletes who use energy in short, intense bursts (e.g., tennis players and sprinters) maintain optimal blood sugar levels, and it aids in muscle recovery post-training. Sweet!
1 medium banana
1 cup skim milk
1/2 cup plain low fat yogurt
2 tablespoons honey
Combine all ingredients in a blender and mix until smooth.
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Choosing formula that works for you
<> When you exercise anaerobically (weight training, the high end of intervals, etc.), you burn blood sugar and glycogen.
The carbs in Recovery Formula rush becomes available to replenish that blood sugar and glycogen. Meanwhile, the protein gets in, finds its way to the muscles and starts re-synthesizing.
Therefore, the following are factors to be considered when choosing a recovery formula that aligns with your needs.
<> Recovery Formula primarily works for strength workouts. You should understand the intent to which the workout is probably having an effect on you and supplement accordingly.
For instance, if you feel so exhausted during a workout and you're having difficulty moving the muscle groups you just worked, then a full serving of Recovery Formula is what you need.
But if you feel a little shaky but not so worked up, you probably have a little glycogen left over, so a half serving is okay to take.
<> Another factor in deciding how you use Recovery Formula is how much blood sugar you began your workout with.
If your diet is very lean, you may be run out of energy early enough in your exercise, so sipping a little during your workout would be hugely beneficial.
Depending on how hard, you have trained, you should be able to understand how your body feels and reacts and then take the right amount of recovery formula.
Scientific background of RF
There have been recent studies that show that in order to achieve the most of your workout, it is advisable to go on carb-protein diet.
People who have been found to abide by this ratio in their formula and have been found to really have improved post-exercise rejuvenation.
Recovery formula ingredients
It is just as important to know the ingredients used in recovery formulas just as it is to actually take them.
- Beta Alanine
Beta Alanine is a non-essential amino acid, which means that your body naturally produces the bare minimum for daily processes.
Beta alanine, when added to your daily supplement program, significantly improves your strength, power, endurance levels and also supports your gains in lean muscle mass.
- Betaine Anhydrous
Betaine anhydrous also qualifies to be taken as pre, or post workout supplements.
It has been shown to increase energy, enhance peak performance, and support the growth of lean muscle mass.
Also, when it comes to weight loss, betaine anhydrous promotes the utilization of stored fat in the body, accounting for a total body fat reduction.
- Creatine Monohydrate
Creatine monohydrate has been shown to increase endurance, strength and muscle size. It is safe for both men and women and really absorbs quickly into the body.
Creatine increases the production of ATP within muscle cells. This is important as ATP is the first form of energy to get used up as you go through each set.
It’s been a major component of many post-workout supplements over the years. It is a great ingredient that makes bodybuilders and athletes feel great.
It could be taken before an exercise, during or even at the end of an exercise.
Glutamine aids protein synthesis in the body, leading to greater endurance, increased lean muscle mass, and enhanced strength.
Glutamine has anti-catabolic properties that help you preserve your muscles during fasts or cutting season. It also has a great impact on the post workout recovery process, helping to fuel and repair the muscles.
- L-Carnitine L-Tartrate
Studies show that this powerful ingredient has the ability to dramatically reduce muscle soreness and muscle tissue damage.
Leucine is a very popular ingredient found in BCAA supplements- branched chain amino acid. It is the ideal post-workout nutrient.
Leucine is an essential amino acid that plays an important role in protein synthesis and creating an anabolic environment within the body, ideal for growth, strength and increased energy.
It also prevents muscle breakdown and ensures that while you strive to gain that pack of muscles, you don’t lose it.
It can be taken before and after your workout. Whatever time of your workout, Leucine prevents protein degradation and ensures that the body efficiently utilizes stored body fat as opposed to stored glycogen.
Whatever the time of your workout, it is extremely important that you take necessary steps to ensuring that you take steps to remain active all day, eliminating any post workout side effects.