Simpson, N. Balanced macros for recovery are found Balances just about everything! Related Articles. For rcovery people, waiting until your next meal is just fine - and recovery timing isn't a crucial component to your diet or fitness success.

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Hitting the Right Macros

Balanced macros for recovery -

There are many other functional lab tests utilized to enhance post-workout recovery, including those assessing hormone levels and inflammation markers. More about blood testing for athletes can be found here.

While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages. Recommendations on macronutrients and micronutrients differ for children due to their stage of growth and development, activity level, body weight, and lack of safety information on supplement usage by children.

Individuals of advanced age also have different nutritional needs, and an increase in protein consumption is recommended as muscle mass decreases with age. For women, protein and mineral sufficiency becomes even more important during menopause and post-menopause when estrogen is declining and the risk of osteoporosis rises in response.

For example, total calorie consumption recommendations will differ depending on whether someone needs to maintain, lose, or gain fat mass in addition to muscle mass.

The type of exercise also changes the recommendation. Sports athletes also have different needs as the duration of their training may be longer and more intense and require a higher level of both macro and micronutrients.

Effective post-workout nutrition includes a variety of strategies, starting with an understanding of muscle physiology, macronutrients, micronutrients, timing and dosage of ingesting macronutrients, and proper hydration post-exercise.

Understanding how you respond to exercise, which nutrients you need, and the right quantities of those nutrients can be better determined through functional lab testing completed at regular intervals. Lab tests give precise information about our bodies and how our choices of exercise and alimentation can greatly influence our physical performance and muscle recovery.

Incorporating these strategies into your fitness routines may help lead you to greater performance, less muscle soreness, enhanced muscle recovery and a plan for how to increase lean muscle mass.

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GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Key Nutrients for Muscle Recovery Macronutrients are the main components an organism needs for energy and to maintain its structure.

Protein's Role in Muscle Recovery Protein is an essential nutrient for muscle recovery for many reasons. Carbohydrates and Muscle Recovery Replenishing glycogen is essential as even moderate-intensity exercises can partially or completely deplete glycogen storage in the muscle and liver.

Timing of Carbohydrate Intake Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout. Type of Carbohydrate Consumed Glycogen replenishment and recovery are best accomplished by consuming carbohydrate-rich foods that can be digested and absorbed easily and readily, whether in liquid or solid form.

Quantity of Carbohydrates The quantity of carbohydrates depends largely on the intensity of the exercise, the body weight of the individual, and the duration of the workout. Hydration and Recovery Hydration includes replenishing water as well as electrolytes lost during a workout and doing so as quickly as possible helps the body to recover its cardiovascular, thermoregulatory, and metabolic processes.

Timing of Post-Workout Nutrition Post-workout nutrition timing is key to recovery and to initiate the anabolic process of muscle building. Functional Foods and Supplements There are many purported uses for supplements to aid in muscle anabolism and anti-catabolism.

Lab Testing to Identify Individual Deficiencies Lab testing is a useful source of information to further individualize athletic protocols and inform fitness decisions using biomarkers known to influence performance and muscle recovery.

Glucose Biomarkers of macronutrient deficiencies include glucose, omega-3s, protein, and amino acid status. Omega-3 Fatty Acids Omega-3 fatty acid adequacy is important to assess to determine whether an individual is consuming enough of these fatty acids to lessen muscle soreness, improve performance, and enhance neuromuscular function.

Amino Acid Status Amino acid status provides important information on whether an individual is meeting their protein requirements to sustain their current workout regimen. Micronutrient Status Other lab tests to consider include those assessing micronutrient status , such as vitamin D as it relates to enhancing performance; magnesium and iron, which affect exercise performance; and zinc and chromium, both of which have roles in supporting protein synthesis and metabolism, amongst other important functions.

Personalized Nutrition Strategies While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages. The information provided is not intended to be a substitute for professional medical advice.

Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article Glucose, Fasting, Plasma.

This is a single-marker test measuring fasting glucose. Glucose levels are used for the diagnosis and treatment of carbohydrate metabolic disorders. Omega-3 Index Complete. Blood Spot.

The Omega-3 Index Complete test provides an analysis of a patient's dietary intake of omega-3s and other fatty acids. Comprehensive Metabolic Panel. NOTE: Pediatric patients MUST write their height on the requisition form. Micronutrient Test. Whole Blood. The SpectraCell Micronutrient Test analyzes over 30 vitamins, minerals, and other nutrients to determine nutritional deficiencies.

It also analyzes the performance and functional deficiencies of these micronutrients. This test is not recommended for patients under 12 years of age. References A Functional Medicine Protocol for Hyper Responsiveness Adrenal Dysregulation. Rupa Health. Cellular and Molecular Regulation of Muscle Regeneration.

Physiological Reviews , 84 1 , — Nutrition and muscle protein synthesis: a descriptive review. The Journal of the Canadian Chiropractic Association , 53 3 , — What is the relationship between the acute muscle protein synthesis response and changes in muscle mass?

Journal of Applied Physiology , 4 , — Advances in Nutrition , 5 6 , — Protein and amino acids for athletes. Journal of Sports Sciences , 22 1 , 65— A Critical Examination of Dietary Protein Requirements, Benefits, and Excesses in Athletes.

International Journal of Sport Nutrition and Exercise Metabolism , 17 s1 , S58—S s58 American College of Sports Medicine. Nutrition and athletic performance. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

American Journal of Physiology. Endocrinology and Metabolism , 2 , E E Schoenfeld, B. Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies.

Biomarkers in Sports and Exercise: Tracking Health, Performance, and Recovery in Athletes. Journal of Strength and Conditioning Research , 31 10 , — Molecular Mechanisms of Skeletal Muscle Hypertrophy.

Journal of Neuromuscular Diseases , 8 2 , 1— Biochemistry, essential amino acids. PubMed; StatPearls Publishing. Macro and Micronutrients Uncovered: Understanding Their Role, Deficiencies, and Clinical Relevance. A century of exercise physiology: key concepts in regulation of glycogen metabolism in skeletal muscle.

European Journal of Applied Physiology , 8. This is What Happens to Your Body When You are Dehydrated. Post-exercise rehydration in man: effects of volume consumed and drink sodium content.

aspx Holeček, M. Beta-hydroxy-beta-methylbutyrate supplementation and skeletal muscle in healthy and muscle-wasting conditions. Journal of Cachexia, Sarcopenia and Muscle , 8 4 , — Creatine: What You Need to Know. Alpha-Ketoglutarate: Physiological Functions and Applications.

Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Sex differences in macronutrient intake and adherence to dietary recommendations: findings from the UK Biobank.

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Proteins Protein helps with muscle growth and prevents muscle breakdown. Fats Studies have shown that healthy fats like those found in nuts, salmon, and avocados, help reduce inflammation in the body. Carbohydrates Carbohydrates are the primary source of fuel for the body, and they are essential to giving the body the energy it needs to heal.

Rest However, in addition to diet, plenty of sleep is vital to healing. Meet the Team — Ross Dexter. Eating Disorders in Female Athletes. Home Concussion Information About Leadership Meet Our Team. Campaign for Caldera Join Our Team Programs Partners Board Portal.

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Rehydrate immediately following your exercise session foe continue throughout the day. Consume at least 16 oz of water Astaxanthin and oxidative stress following exercise Balanved continue Balahced on temperature, Boosts natural gut cleansing Colon cleanse for improved blood circulation, and thirst. You should consume at least 16 oz of water per pound of body weight lost during a strenuous session. The recovery process relies on two essential macronutrients: carbohydrates and protein. Consuming carbohydrates after exercise will replenish glycogen carbs stored in muscles and help your body assimilate protein. Several studies have shown that pre-exercise muscle glycogen level is the most important determinant of energy use and exercise performance.