When this rhythm is working appropriately, stress hor- ity should be adequate nutrition. The workout is not growth
mones decrease at the end of the day and continue to fall at enhancing, but rather catabolic. It is the recovery from exer-
night. The natural decrease of stress hormones is followed by cise that induces healing and then growth. To ensure you are
a surge in HGH, melatonin, and glucagons, with a fall in insu- getting quality recovery time, sleep is important but should
lin and leptin. The combined effect of this hormonal program probably be limited to the evening to take advantage of the
puts the body in a fat burning, muscle building, and anti-aging hormonal growth effects of sleep. In the meantime, try the fol-
state. When we go to bed later and sleep for shorter periods lowing post workout recovery techniques to ensure adequate
of time, we may never actually reach this optimal hormonal growth and repair:
state. Furthermore, we push the whole circadian rhythm for- 1) Hydrate - every chemical reaction in your body occurs
ward meaning we have higher fat storing and stress hormones in a water rich chemical soup. Inadequate hydration can in-
throughout the next day. terfere with growth and repair. Imagine trying to swim through
To ensure adequate sleep, strive for 8 hours minimum. mud, you would not be able to move very fast or get very far.
Make sure the room is dark and the environment for sleep is The enzymes in your body function more efficiently when you
optimal. If you are unable to get to sleep at a reasonable hour, are adequately hydrated. The best way to ensure hydration is too
do the next best thing and avoid food several hours before bed. get plenty of water all day long and replace water lost through
High blood sugar levels at night are one of the major ways to sweat in exercise. A good guideline is to have one quart of wa-
blunt the favorable hormonal environment induced by sleep; ter for every 50 pounds of body weight every day or just watch
interrupting night time fat burning and body regeneration. the color of your urine. You should shoot for a light straw color.
Should I lay down and rest
2) Eat protein - in the post workout recovery period there is
after a hard workout?
a one hour window of opportunity where the body will soak up
nutrition like a sponge. This is the perfect opportunity to have
While rest is important after a hard workout, sleep should
a quick acting protein. A pure whey protein is best. Add a little
not be necessary. The appropriate response to an intense
honey and you will create the perfect environment for muscle
workout should be a heavy, spent feeling, with an energized
building without producing so much insulin you shut down
mental state. In other words, you should feel relaxed and men-
fat burning. Proper nutrition is key in workout recovery and
tally focused after a hard workout, not tired or exhausted. If
proper timing can make your nutrition choices go a long way.
strenuous exercise makes you want to sleep, you may be over-
3) Get adequate rest - yes, this includes sleep, but also refers
training, pushing yourself too hard, or just not getting enough
to making sure your body has time to heal before your next work-
rest. Rather than focusing on sleep, your post workout prior-
out. A good rule of thumb is to wait 48 hours after a strenuous
workout to repeat it. The body needs time to make you better. Try
alternating more intense and less intense workouts and engage
in active recovery in the form of walking or light recreational
activity. Planning your rest the same way you plan your work-
outs will ensure you continue to grow and avoid overtraining.
Jade Teta, ND, CSCS and Keoni Teta, ND, CSCS, LAc are natur-
opathic physicians and experts in the science of exercise. For
more information, visit www.MetabolicEffect.com.
36 NaturalNutmeg www.naturalnutmeg.com
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