If your schedule looks like that of the average American, then you don't have much free time. You go through the daily 9-5 grind or focus on your studies. If you have a family, you're busy with household chores, chasing after kids, and by the end of the evening, you're exhausted and ready to fall asleep. But did you know that this lifestyle is not conducive to recovery after a workout? You really need to lower your stress levels for optimal recovery if you want to see the best possible results.
I know... easier said than done.
A typical day in the life of an American is a mix of rushing around and running like a chicken with its head cut off. Some days you probably find it amazing that you survived. We all lead extraordinarily busy and crazy lives, which contributes to the amount of stress we feel daily. But if you don't reduce your stress levels, your recovery after intense workouts will suffer and you might find yourself stuck, with very little progress.
In this article, we will delve deeper into lowering stress levels for recovery, how stress can hinder your progress, and some ways you can maximize your results.
Disclaimer: This article is for informational purposes only. It is recommended to talk to your doctor before starting a training program.
WHAT IS STRESS?
You feel it. You know it's there. But what exactly is it, so you can focus on lowering stress levels?
Stress is a biological and psychological reaction to a perceived threat or challenge. In most cases, our stress arises from the challenges we face throughout the day (not a threat). In this case, it is a natural response that occurs in the body when we encounter a situation we perceive as demanding or challenging. This can include situations such as a job interview, preparing for an exam, a difficult conversation, an approaching deadline, juggling a crazy schedule, and even your workouts can cause stress.
Although most stress we face is temporary and disappears fairly quickly, chronic stress can be harmful to your health and recovery, and therefore you should focus on lowering stress levels.
When we experience stress, our body releases a series of hormones, including cortisol and adrenaline, which help us respond to the perceived threat or challenge. This response is often called the "fight or flight response" and is designed to help us confront the threat directly or escape from it.
Although stress can be useful in certain situations, chronic stress can have adverse effects on our health and well-being. Prolonged stress can lead to a range of physical and emotional symptoms, including headaches, muscle tension, fatigue, irritability, anxiety, and depression.
It is therefore important to learn ways to reduce stress levels and develop coping strategies to mitigate its harmful effects. This can include techniques such as meditation, exercise, mindfulness, and social support. We will return to this later.
CHRONIC HIGH STRESS CAN RUIN YOUR RECOVERY
Chronic high stress can have a significant impact on your body's ability to recover from workouts. In fact, stress can delay the recovery from exercise-induced muscle soreness. If you are dealing with psychological stress, it can severely hinder muscle recovery. Therefore, it is absolutely essential to reduce stress levels if you train regularly and aim primarily to build muscle, to achieve the best results in the gym.
When you experience stress, your body releases hormones like cortisol, which can negatively affect various systems in your body. In the context of post-workout recovery, cortisol can interfere with repairing and rebuilding muscles and tissues, which is essential for progress in your fitness goals.
Stress can also affect your sleep patterns, further hindering muscle recovery. If you don't get enough sleep, your body doesn't have enough time to repair and regenerate, which can lead to muscle soreness and fatigue. You should aim for 7-9 hours of quality sleep per night to give your body the time it needs to recover from training sessions.
Furthermore, stress can cause inflammation in the body, worsening post-workout muscle soreness and delaying recovery time. When you're stressed, your body releases pro-inflammatory cytokines, making it harder for your muscles and tissues to heal.
Additionally, chronic high stress can also affect your appetite and nutritional intake. When you're stressed, you may feel less hungry, or you might crave unhealthy foods, which can interfere with your body's ability to recover properly. A balanced diet with sufficient protein, carbohydrates, and healthy fats is essential for post-workout recovery, and chronic high stress can make it harder to maintain a healthy diet. Therefore, reducing stress levels is crucial to achieving success and reaching your goals.
REDUCING STRESS LEVELS FOR RECOVERY
Lowering stress levels is important for your overall health and well-being, as well as for optimizing recovery after a workout. Here are some ways to reduce stress levels:
- Practice relaxation techniques: Meditation, deep breathing, and yoga are all effective techniques to lower stress levels and promote relaxation. These practices can lower your heart rate, reduce blood pressure, and foster feelings of calm.
- Move regularly: Physical activity can help reduce stress levels by releasing endorphins, natural mood-enhancing chemicals in the brain. Aim for at least 30 minutes of moderate-intensity exercise at least five days a week. Generally, you should aim for 150 minutes of exercise per week for health benefits.
- Get enough sleep: Lack of sleep can increase stress levels and make it harder for your body to recover from workouts. Aim for 7-9 hours of sleep per night to give your body the time it needs to recover and regenerate.
- Practice mindfulness: Mindfulness involves being present in the moment and paying attention to your thoughts and feelings without judgment. Practicing mindfulness can help you manage stress and improve your overall mental health.
- Connect with others: Social support can be an effective way to reduce stress levels and improve your overall well-being. Spend time with friends and family or join a support group to connect with others who share the same interests.
- Take breaks: Make sure to take regular breaks throughout the day to rest and recharge. This can include a short walk, listening to music, or practicing relaxation or breathing techniques.
TAKE YOUR RECOVERY TO THE NEXT LEVEL
To take your recovery to new heights, you need to focus on lowering stress levels. When you can better manage stress, you open the door to new muscle growth. If you want to further enhance your muscle-building potential, you should combine lowering stress levels with a powerful recovery supplement like Evogen Nutrition Cell K.E.M. PR.
Some of you may be familiar with our original Cell K.E.M. formula but might not be sure what makes Cell K.E.M. PR an advanced formula. First, the formula is upgraded to include powerful patented ingredients like Sensoril®, which help reduce stress levels - nicely tying into the topic of this article. Hany also decided to add patented NO3T® Creatine Nitrate, which not only helps improve muscle recovery after training but also increases blood flow to transport nutrients more easily to the muscles, as well as maximizing muscle strength and fullness.
Used by athletes and fitness enthusiasts worldwide, Evogen Nutrition Cell K.E.M. PR has quickly become a favorite for reducing stress levels and improving recovery. Add it to your post-workout recovery protocol to add the quality mass you're looking for to enhance your physique.
