Everything in excess is opposed to nature –Hippocrates
An age old question. How much is really too much…and, conversely, what if you’re doing too little?
The answer… is that it depends on many things, including diet, intensity and type of exercise, the amount of rest between workouts, and your own genetic makeup. Some professional athletes can workout twice a day, while someone just hopping off the couch for the first time in three years should take it reeeeaaal slow.
A good rule of thumb, regardless of your training goals, is to “listen” to your body. Soreness and aches that last longer (post-workout) than normal, no desire to train, and sleeplessness are all red flags that you need to take it down a rung. And you’d better listen to what your body is telling you, too, because the next step may be injury and indefinite workout downtime.
And who wants that?
That said, good pre and post workout meals can go a long way toward improving recovery time — and getting you to your next workout. Studies have shown that 10 to 20 grams of quickly absorbed protein (whey) taken prior to a workout improves performance and recovery time. Post workout, a 20-30 gram combination of whey and slower-absorbed casein protein helps to repair muscle and quicken recovery. Longer duration workouts of an hour plus call for glucose replenishment both during and after.
Overall, it’s best to stick with a paleo/primal type of diet, consuming less than 150 grams of carbohydrates daily. The basics: Steer way clear of breads, pasta and sweets, and stick to vegetables and fruit… plus beef, chicken, fish and other meats for your protein supply. Organic and grass fed is best. Eggs are also a tremendous source of nutrients and pack 6 grams of protein each. Limit dairy to a serving or two daily. Your body recovers best from workouts with this type of diet, and also learns to efficiently use fat as an energy source.
Just as important as your workout days are your “off,” or rest, days. Rest periods are when the body recovers and gets stronger. Even when you’re feeling good otherwise, rest days between workouts are a plus.
So…how do you know if you’re not doing enough, workout-wise? Chances are, if you’re not seeing any gains (strength and/or stamina, for example) in your workouts over the course of a month or two, and assuming you’re not overtraining, you may need to increase the intensity. Intensity could mean the amount of actual workout time, the amount of effort expended, or a combination of the two.
Walking and other “low” intensity exercise is also fine, as long as you’re mixing in the higher intensity stuff as well.
In addition, you may need to switch up your workouts, change the pacing, exercises, reps, number of sets, etc. You don’t want your muscles to get too used to the same workout over and over. They become too efficient at doing the same routine. They need the “shock” of something new.
So there you have. The quick and dirty on too much, not enough, and recovery when it comes to your workouts.
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