Alaska Sleep Education Center

Taking Your Health Routine to The Next Level

Posted by Paisley Hansen on May 6, 2020 1:20:00 PM

Happy healthy young woman wearing glasses pouring vegetable smoothies freshly made from assorted vegetable ingredients on her kitchen counter

As years roll in and out, many of us always make some commitment to getting healthier. While some people may want to take their health routine to the next level, they aren't aware of how to get there without spending all their time at the gym.

For a successful health regimen, your attention and hard work should not end after the frequent workouts; it should extend through to your lifestyle. This requires right eating habits, complete recovery, and consumption of right supplements. Here are the three key tips that can help you take your health to the next level!

Time Your Nutrient Intake

To properly fuel your body for an excellent workout routine, it is critical to have good nutrition.

For optimal performance, one requires clean, whole foods instead of processed foods which might be filled with pesticides and artificial ingredients. It’s recommended that a healthy diet should involve basic micro-nutrients including proteins, carbohydrates, and fats and well-hydration.

Getting the essential nutrients at the optimum time is a simple way of taking your health regimen to the next level. Nutrients would provide several benefits including reducing muscle damage, aiding in the increase and maintenance of the mass of muscles, fueling training without glycogen stores depletion, boosting general performance, and aiding in the maintenance of steady insulin levels.

If you aren’t getting the amount of nutrients you should be, you could try taking supplements to benefit the health of your body. Consider what supplements are best for you by reading reviews, like le-vel thrive reviews. Before the workout, one should eat up to 200 calories consisting of healthy carbohydrates (brown rice or sweet potatoes).

This will provide fuel to the body without depleting nutrient balance. After a workout, the body begins to recover 30 to 60 minutes later. In this crucial period, the body requires protein to rebuild and repair during recovery.

 

Recovery Supplements

Recovery supplements are important in maintaining optimum health. Even with the most nutritional regimen and careful fitness, it is almost impossible to have a complete recovery.

Lack of enough sleep, occasional intake of unhealthy foods, emotional distress, or over-exercising can deprive your body of the most important nutrients. The nutritional gaps can easily be filled with recovery supplements, particularly protein supplements as they help you maximize efforts through recovery and a boost of muscle growth and development.

The most commonly used protein supplements for recovery is casein protein powder.

Many people would ask; what is casein protein powder? This recovery supplement contains 80% of the proteins in the milk generated from a cow.

Unlike other protein supplements, casein forms a gel-like compound when ingested thereby gradually releasing nutrients like amino acids directly into the bloodstream. This enhances recovery and boosts engagement in long workouts. The supplement is also associated with enhanced metabolic rates.

A study carried out in the Netherlands revealed that casein intake could increase the metabolic rate of consumers while they sleep. Casein also has an added advantage as it positively impacts the teeth by preventing enamel erosion.

The Power of Having a Rest

A balanced workout routine of strength and endurance training is essential for physical health. Proper nutrition before and after a workout is essential to attain optimum health.

However, this is not the only factor; the body gains a lot of exercise benefits from the recovery period. Inadequate rest can result in overexertion injuries like dehydration, joint and muscle pain, and tendinitis. Muscles can easily recover and rebuild during rest, but this is not the only reason for having a real rest.

Inflammation and pain can be reduced with enough rest. So what ways can ensure proper rest?

Stretching—after working out, stretching is important. Apart from enhancing your mobility, stretching also let the body and mind wind down after working out.

Sleeping—the recommended time for sleep is usually between 8 and 10 hours. Ensure you get enough sleep every night.

Meditation—Meditation helps in focusing and clearing the mind. Yoga, traditional meditation, and prayer can enhance focus thereby bringing mindfulness which reduces stress to enhance recovery and repair.

ConclusionThose muscles heal and grow during sleep.

Getting enough sleep lets your body recharge and prepare for the challenges a new day brings. Experts stress that sleep is a vital physiological process, and its positive effects on muscle growth and physical well-being are immense.

In order to benefit from a strong physique and a sharp mind, you must provide them both the rest they need and deserve. These effective tips will help you fall asleep quickly, letting you enter a deep sleep phase that will get your body and your mind in best possible shape.

At Alaska Sleep Clinic, our motto is "Improve Your Sleep.  Improve Your Life."  Sleep is an important aspect of living a healthy, happy life.  It's right up there with water and food. 

ASC is committed to more than just doing sleep studies for those with sleep apnea. 

We want to educate as many people as possible about the importance of sleep and how they can get better quality sleep.  In both of the last two years, this website had more than 5 million visitors from around the World looking for answers and help with their own sleep issues.  Don't miss out!  Sign up for the Alaska Sleep Clinic blog now.

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Topics: sleep hygiene, recovery, muscle, staying healthy

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