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How Important is Sleep For Recovery?

How Important is Sleep for Recovery?   Sleep is very important for recovery. The article isn’t over just yet, but sleep is one of the most important recovery and progress variables in sport and exercise. The time you spend sleeping is designed to shut off all your non-essential systems so that your body can perform incredibly important maintenance tasks. Sleep and Muscle Recover Recovery from exercise and other training is dependent on the ability to relax and provide the muscles with time to perform protein synthesis. Protein makes up muscles (this is why your diet needs to be high in protein for maximum recovery), and the time you spend sleeping is used to create the new proteins necessary for muscular...

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Great Activities for your Off-Days!

Great Activities to Try During Off-Days   Rest days aren’t really rest days – it is better to look at them as recovery and recuperation days. This is a subtle difference: you should spend your “rest” days relaxing, but you shouldn’t spend them on the couch watching television. Your body isn’t designed to stop completely except for when you’re sleeping, and there are a ton of great activities for rest days to keep you moving, enjoying life, and boosting your recovery. Gentle Cardio Cardio on rest days is a great way to keep your legs moving and improve the recovery of the muscles while improving calorie use, providing some small cardiovascular health benefits, while improving mood and mental health. When...

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Best Time To Eat Before And After You Workout

Best time to eat before and after a workout   Food and training is a controversial topic: how long should you leave it between food and training? What kind of foods are appropriate? If you eat before training, are you going to throw up everywhere? These are the burning questions, and today we’re going to take you through the science and practice of nutrient timing: eating before and after a workout. The Pre-Workout Meal: Why and How? A pre-workout meal is a great way to fuel up for your training session and provide your body with all the nutrients that it needs to perform optimally. The foods that make up your pre-wokrout meal, and the timing of this meal, will...

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Exercises for Injury Prevention

Best Exercises for Injury prevention   Whether you train for athletic performance or general health and fitness, injuries are a huge burden on your progress and can cause serious misery and performance plateaus. Today, we’re going to take you through the best exercises for preventing injuries, focusing on the three most common places injuries occur: the knees, hips, and shoulders.   Knee exercises to keep you active and healthy The knees are prone to injury because they are constantly in use and can be damaged through improper exercise technique or hip posture. Knee exercises should focus on balance between the muscles at the front (quadriceps) and back of the leg (the hamstrings). Remember, when performing knee exercises, it is essential...

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