Happy Monday. Last post we went over how to get healthy shoulders by changing up a few simple things. This week we’re back to workout nutrition, and how to recover faster on training and non-training days.
This can help tremendously when you’ve got a loaded schedule.
Let’s get started.
Building muscle is a process. While a lot of people may go to the gym, fewer are willing to go through the satisfying pain that comes with building your body, training day after training day.
For clarification, there’s two types of pain – the “you’ve probably injured yourself, ow, this is unnatural,” and the more nuanced (not to mention more preferred) pain your body feels when you’ve pushed yourself to your absolute limits during a workout.
Usually this pain comes from a result of what I call the “money reps”. Those last reps in a set where it feels like your arms or legs are about to fall off – that or the lactic acid buildup is so intense you can’t really feel your muscles, just an incredible pump instead.
But what about afterwards?
After an intense workout is just as important – all that effort doesn’t mean jack if you don’t ensure proper recovery.
You’ll have some people tell you it’s all about sleep…all about food…all about supplements. Truth is, it’s about every fucking thing.
It’s about working smart, not just hard.
Sometimes you won’t always get 8 solid hours of sleep.
Sometimes you’re deployed and you won’t get 3 good meals. Sometimes you’ve got your family responsibilities that take away from your relaxation time. There’s so many stressors that can try and get in the way in life that you’ve got to learn to roll with the punches, and keep moving forward at the same time.
A large part of day to day life includes completing your objectives – either those you set for yourself, or a bigger purpose. So naturally, the body can get tense, and the mind can get cloudy if you’re not careful.
There’s plenty of methods to keep your head clear and your body ready that I’ve learnt to utilise and develop over the years, and when it comes to the body there’s a favourite of mine I discovered that helps tremendously with keeping muscle knots down, muscle fibres loose, and muscle spasms at bay – magnesium oil.
Spray on magnesium oil is my go to solution when I need rapid absorption of this important mineral.
If you’ve already read either SUPP up nutrition books, you’ll know why this is true, and the other benefits of ensuring your magnesium levels are kept topped up and replenished. If you haven’t, well…you know what to do. If you’re in the medical field, you’ll especially know why this is important as it’s something you would’ve learnt in your first year of med school.
For a quick and dirty briefing on why to pay attention to magnesium and why it’s important, just bear in mind this seemingly humble mineral takes part in over 300 different reactions in the body – one of which is helping relax and recover your muscles after a hard workout.
But the type of magnesium oil is just as important. Magnesium Chloride Oil is your best bet – the ones I use in particular (at the moment) are BetterYou Original Magnesium Oil Spray (UK) or Ancient Minerals Magnesium Oil Spray (US). The main thing is to make sure it’s genuine Zechstein Magnesium inside.
You guys know I’m all about efficiency and stripping away the inessential – so word to the wise, don’t waste your money buying it in the 100 mL bottles everytime – buy the 100mL bottle initially, then get the 1L bottle (sold by BetterYou only at the moment) and just refill your original spray bottle.
It’s instantly absorbed into the body so no wait time – the best places to spray it on are the back of your hands, tops of your feet, and your armpits.
Lack of sleep can increase your chance of injury by around 1.7-1.8 times, so clearly, it helps to utilise magnesium oil, in combination with some SNAC approved ZMA before sleep.
At the moment I find Bulk Powders is your best bet for the ZMA as it’s SNAC approved and effective. If you’re interested in picking some ZMA up, use my referral link from Bulk Powders and get 25% off.
Recovery is more than just sleep and rest days – nutrition is key, both internally and externally absorbed.
Don’t neglect your minerals – small but mighty, they’re just as important as the whole foods you consume on a day to day basis.
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If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover other supplements that are worth your time and money, separating the bunk from the useful.
Both nutrition books work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
Photo 1 & 2: Alora Griffiths