blk. BLOG
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Rest Day Game Plan: 4 Tips To Optimize Your Recovery
When it comes to rest days, the key is a solid recovery! Whether you're an athlete or just working out, a successful fitness regimen isn't complete without them. And no, rest days do not mean chilling on the couch all day - they're about finding ways to give back to your body for a healthier and faster recovery.
Avoid the burnout with our four favorite ways to restore your body naturally and cut recovery time in half.
What is a rest day?
A rest day is considered a day off from training or working out. This allows your body and mind to recover from your hard work.
It's important that you take these days to restore your body, help prevent injury, and repair damaged muscles. Every 7-10 days it is recommended to give your body at least one day recover.
When you take the time to heal it allows your body to become stronger and gives your nervous system a chance to regenerate.
What happens when you don't take time to recover?
Without rest days our bodies can experience negative side effects when they're not given time to rebuild and rejuvenate. From inflammation to compromising your immune system, skipping recovery does more harm than you think.
Research has shown that the human body needs at least 24 hours to fully replace our muscle's store of carbohydrates. Glycogen is the body's store of carbohydrates and it is important to maintain an adequate store of muscle glycogen for training and blood sugar levels.
When we train or workout our body's tissues can get damaged. In order for muscles to heal and improve they need consistent amounts of recovery and exercise. According to studies, our body requires a longer rest period in order to build muscle tissue.
Overtraining Syndrome, yes it exists. There is evidence that breaks down the importance of rest days and how they prevent overtraining syndrome. This side effect is caused by an imbalance in resting, working out, and nutrition. This can lead to decreased performance, mood swings, depression, and more.
Now that we've discussed the importance behind rest days, let's dive into our four favorite tips for optimizing your recovery.
1.) Listen to your body.
When it comes down to it you know your body better than anyone else. Taking time to rest on your recovery days allows your body to heal and repair itself for a stronger tomorrow. Listen to what your body is telling you. Whether you need more sleep, nutrition, exercise, water, or a combination of all of the above it can make a huge difference when it comes to restoring your body.
2.) Hydrate, hydrate, hydrate!
Hydration is super needed for a successful workout, but it's an equally essential part of your recovery process. When we exercise, our muscles become stronger by breaking them down, and then rebuilding them using protein synthesis. In order for this process to take place it requires the muscles to be hydrated. Proper hydration also has a positive effect on digestion and heart rate recovery.
According to the Journal of Sports Science & Medicine, our bodies transform carbohydrates into glucose, which is in turn used for energy. Glycogen is an essential nutrient for muscle recovery, and water plays a key role in digestion. When you rehydrate properly it aids in enhancing your recovery.
Research has shown that hydration has a significant impact on recovery. During a study, individuals completed a 90 minute run on a treadmill. One segment had water during and after their workout, while the other group had nothing at all. This study found that the people who drank water presented a much faster heart rate recovery following their workout, in comparison to the group that did not.
Fulvic acid works with your body at a cellular level to revert damaged cells, promote healthy cell growth and increase the bioavailability of the nutrients you consume. By adding blk. to your diet, your body will extract more of the nutrients from the foods you eat as well as other supplements. When you give your body a variety of sources, there's a much better chance that multiple nutrients will be absorbed - leading to a better balance overall.
3.) Getting quality sleep.
Hit that snooze button - getting enough sleep helps our bodies feel their best, especially during rest days. Physical and mental rest is very important when you're restoring your body. Inadequate sleep can negatively influence the diversity and number of bacteria in the gut. An optimal amount of sleep ranges from 7-9 hours, however some people may need variations of sleep. Always listen to your body.
According to a study, sleep deprivation affected muscle gains and recovery. This study followed people who were on strict sleep schedules for 72 hours. One group was given 5.5 hours of sleep with the other group had 8.5 hours per day. Researchers discovered that the people who only had 5.5 hours of sleep ended up developing 60% less muscle mass, while the group that was given 8.5 hours of sleep had 40% more muscle mass. Sleep has a powerful effect on muscle recovery and performance.
4.) Consuming the right amount of nutrients.
Proper nutrition can make all the difference when it comes to recovery. This allows the body to appropriately refuel, promote muscle growth, and impact energy levels. According to Mayo Clinic, "Not getting enough vitamins, minerals, and other nutrients can compromise your health and performance." When you skip on nutrition, especially during rest days, it can actually increase your recovery time and put you at the risk of injury.
When it comes to nutrient absorption, bioavailability is key! Fulvic Acid delivers essential minerals directly to your cells. This allows your body to properly absorb, break down, and transport nutrients that are vital to your health. Fulvic acid is rich in various minerals and nutrients, making it easier for your body to recognize and absorb. Get the most of your rest day nutrition by incorporating blk. into your diet.
How can you easily optimize your recovery time?
When you're looking to optimize your recovery time, it's all about having a powerhouse ingredient incorporated into your nutrition. blk. is made with high-quality fulvic, and naturally alkalized to give your body what it craves. From cutting recovery time in half, to supporting the microbiome and enhancing performance, blk. is that powerhouse ingredient. Loaded with over 77+ trace minerals, blk. allows your body to activate its best self while you're working out or recovering.
