| Did you know that it's not your workout that makes | | | | micro-tears in your muscle fibers. When your body |
| you stronger? Although aerobic exercise and strength | | | | repairs these micro-tears, the result is increased |
| training are essential, your strength and fitness gains | | | | strength and lean muscle mass. However, to repair |
| are actually made during your recovery from a | | | | these muscle fibers, your body must have the amino |
| workout, not the workout itself. | | | | acids from proteins to use as building blocks. Amino |
| You can maximize your fitness and strength gains | | | | acids are smaller molecules that connect together in a |
| from every workout by making sure your body | | | | specific sequence to create proteins throughout your |
| actually recovers from the stress and challenges of | | | | body. When you eat a meal consuming proteins, they |
| your training. To do this, it is important to understand | | | | are broken down into amino acids, pass through your |
| the nature of your muscles. Your muscles are packed | | | | blood stream, and used throughout your body to build |
| with an energy source called glycogen. Glycogen is a | | | | new proteins specific to your genetic make-up. Again, |
| form of sugar that your body uses as a fuel during | | | | this is a time sensitive process and you need to supply |
| exercise. While you exercise, your glycogen stores | | | | your body with these essential amino acids soon after |
| decrease but they can be replenished during your | | | | you finish your workout by consuming a meal or snack |
| recovery from exercise. When you finish exercising | | | | containing protein. |
| and consume a meal containing carbohydrates, sugars | | | | Complete nutrition is necessary to maximize recovery |
| pass through the blood stream, and eventually enter | | | | from your intense workouts. This replenishes the fuel |
| your muscle cells where they are converted to | | | | you used during the workout, repairs muscle tissues, |
| glycogen. Soon you can use this glycogen as the fuel | | | | and boosts your metabolism. Make sure you consume |
| for your next workout. The replenishment of your | | | | a meal or snack containing a blend of proteins, |
| muscle glycogen is maximized in a short window of | | | | carbohydrates, and healthy fats within one hour of |
| opportunity within one hour of your workout, so it is | | | | finishing your workout to really gain the benefits of |
| important to consume a meal or snack containing | | | | your hard work. When you maximize your recovery, |
| carbohydrates as soon as you leave the gym. | | | | you provide the fuel and building blocks required to get |
| During rigorous exercise, you are actually creating small | | | | stronger. |