ward meaning we have higher fat storing and stress hormones The enzymes in your body function more efficiently when you
throughout the next day. are adequately hydrated. The best way to ensure hydration is
To ensure adequate sleep, strive for 8 hours minimum. too get plenty of water all day long and replace water lost
Make sure the room is dark and the environment for sleep is through sweat in exercise. A good guideline is to have one
optimal. If you are unable to get to sleep at a reasonable hour, quart of water for every 50 pounds of body weight every day
do the next best thing and avoid food several hours before bed. or just watch the color of your urine. You should shoot for a
High blood sugar levels at night are one of the major ways to light straw color.
blunt the favorable hormonal environment induced by sleep; 2) Eat protein- In the post workout recovery period there
interrupting night time fat burning and body regeneration. is a 1 hour window of opportunity where the body will soak
Should I lay down and rest
up nutrition like a sponge. This is the perfect opportunity to
have a quick acting protein. A pure whey protein is best. Add
after a hard workout?
a little honey and you will create the perfect environment for
While rest is important after a hard workout, sleep should
muscle building without producing so much insulin you shut
not be necessary. The appropriate response to an intense
down fat burning. Proper nutrition is key in workout recovery
workout should be a heavy, spent feeling, with an energized
and proper timing can make your nutrition choices go a long
mental state. In other words, you should feel relaxed and men-
way.
tally focused after a hard workout, not tired or exhausted. If
3) Get adequate rest- Yes, this includes sleep, but also re-
strenuous exercise makes you want to sleep, you may be over-
fers to making sure your body has time to heal before your
training, pushing yourself too hard, or just not getting enough
next workout. A good rule of thumb is to wait 48 hours af-
rest. Rather than focusing on sleep, your post workout prior-
ter a strenuous workout to repeat it. The body needs time to
ity should be adequate nutrition. The workout is not growth
make you better. Try alternating more intense and less intense
enhancing, but rather catabolic. It is the recovery from exer-
workouts and engage in active recovery in the form of walking
cise that induces healing and then growth. To ensure you are
or light recreational activity. Planning your rest the same way
getting quality recovery time, sleep is important but should
you plan your workouts will ensure you continue to grow and
probably be limited to the evening to take advantage of the
avoid overtraining.
hormonal growth effects of sleep. In the meantime, try the fol-
lowing post workout recovery techniques to ensure adequate
Jade Teta, ND, CSCS and Keoni Teta, ND, CSCS, LAc are natur-
growth and repair:
opathic physicians and experts in the science of exercise. For
1) Hydrate- every chemical reaction in your body occurs
more information, visit www.MetabolicEffect.com. See ad on
in a water rich chemical soup. Inadequate hydration can in-
page 23.
terfere with growth and repair. Imagine trying to swim through
mud, you would not be able to move very fast or get very far.

MEDITATION
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Jacob Felder, RYT
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Ellie McFalls, MCHt
336-407-8602
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www.jacobfelder.com yogajacob@hotmail.com

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336-209-4551 See page 53
FEBRUARY 2010
45
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