the whole nut

the importance of (post-workout) rest & recovery

February 19th, 2010

I love the way I feel after a good workout. I mean, who doesn’t? And recently I’ve been on a roll, sticking by my routine even on the snowiest of mornings. But sometimes it’s easy to overdo it. I was always one to “learn the hard way” (my parents would sigh), but now that I know how to read my body’s signs, I know when to call it quits. Most of the time.

Like this past week. My shins and ankles have been a bit achy since I started working out in my new running shoes. (they’re meant to help stabilize me) I’ve never had a pair like this before, and I immediately noticed a difference during my first run. I’ve been good about “easing in” to the new pair and making an effort to s t r e t c h, but I’m still experiencing slight discomfort. Mix in with that some killer workouts with my trainer, and by Tuesday my body was sending out the warning signals.

I thought about taking a rest, but decided a pedicure and extended foot rub would do the trick. Not so much. My Wednesday morning work out was cut short, and by the afternoon my entire body was tense and achy. Warning signals rung out–loud and clear. So I listened. And I rested. And I slept in Thursday morning and woke up feeling new and improved without a single ache.

It’s amazing what a good night’s sleep will do for the body. Often times we are quick to push sleep out of our busy schedules, and often times we pay for it! It may not be immediate, but overtime the lack of sleep can lead to mood disorders and irritability. While a cranky attitude is nothing new, get this: poor sleeping habits may cause weight gain because it can affect the way our body digests and stores foods. Furthermore, serious sleep disorders result in hypertension, increased stress hormone levels and weaken the immune system. All good reasons to catch up on your beauty sleep!

So how much is enough? 6 to 8 hours is the rule of thumb. I need at least 8. On a good night I can do 12 (I’m special like that). But that’s me–everyone needs varying amounts. Athletes especially! Those muscles need time to heal, after all.

Yes, there are foods and nutrients that can help soften the blow of a tough workout, as well. Magnesium, for example, helps soothes muscle aches and tension and supports strong bone growth by facilitating calcium absorption (this is why I include cacao nibs, a great source of magnesium, in my favorite post-workout smoothie). Not eating enough chocolate? (Hah! Trick question) Look for magnesium in natural grains and leafy greens (like kale). Bananas, avocados and coconut water are wonderful sources of potassium, which help to keep the body hydrated while aiding in heart and adrenal function (which means long-lasting energy).

And of course there’s the importance of healthy, balanced meals. Since we expend so much energy when we work out, we need to make sure we refuel! And not on sugary, processed protein bars and fatty red meats–on real food. A balance of grains, greens, and some protein with a little bit of (good ) fat will help keep you powered up by replenishing your body with the vitamins and minerals it needs after a tough workout. So don’t go excluding macronutrients like carbs or fat from you diet–your body needs those to run properly!

So yesterday I skipped my usual morning workout and was hoping to get to yoga instead. But, the real world intervened and foiled my plans. Alas, a full day off does wonders. And so does sleep. My body loves me again. (and I even got a good run in this morning!)

I say all this as I’m about to jump on a plane en route to The Bahamas for a long weekend. Not a bad way to continue my quest for rest. And though I plan to cart along my workout gear, my main MO for the trip is to relax and restore my vitamin D levels (with my 55 SPF sunscreen, of course).

How much sleep does your body require? What do you do to allow yourself time to rest during the work week?

Filed under: Food for Thought

Tags: foods, healthy, importance of sleep, magnesium, nutrition, potassium, relaxtion, rest, sleep, sore muscles, working out, workout