Christian Vanas - 28 July, 2022

Why Rest and Recovery Days Are Critical

Mhe concept of taking a 'rest day' may seem difficult when you're trying to reach your fitness goals. Rest and recovery are crucial components of an exercise program since they assist your body in recovering, rejuvenating, and preventing injuries by allowing the body to repair and strengthen itself between workouts.

The concept of taking a 'rest day' may seem difficult when you're trying to reach your fitness goals. Rest and recovery are crucial components of an exercise program since they assist your body in recovering, rejuvenating, and preventing injuries by allowing the body to repair and strengthen itself between workouts.

What happens during the workout recovery period?

Exercise, especially intense workouts, causes small tears in the muscles. As muscles heal, they eventually grow bigger and stronger. This process occurs during rest and recovery, not during exercise itself. As part of the recovery process, rest days allow the body to adapt to the stress associated with exercise, replenish muscle glycogen (energy stores), and repair body tissues.

Should I take a passive or active rest day?

Recovery on a rest day can be passive or active. The passive recovery method involves taking the day off from exercise entirely. Active recovery, or short-term recovery, involves low-intensity exercises that place minimal stress on the body.

Active recovery days

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An intense workout is often followed by an active recovery period. You can do this by going for a walk, stretching, practicing yoga, etc. You can meditate on your rest days as well to aid in psychological repair. Active recovery improves blood circulation, which helps remove waste products from muscle breakdown that accumulate after exercise. Afterwards, fresh blood can supply nutrients that help repair and rebuild the muscles.

How often should I take a rest day? 

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When engaging in high-intensity physical activity, you should take a rest day every seven to ten days. However, most workout schedules include rest days more frequently, such as twice a week. One of these days can be active recovery…stretching, yoga, casual walk etc. The other can be a passive recovery day, where you do not exercise at all.

rest day

Rest, Recover, and Sleep!

The importance of sleep cannot be overstated. If you are training hard, make sure you get plenty of rest. Insufficient sleep can alter hormone levels, especially those associated with stress, muscle recovery, muscle building, and performance. 

What foods should I eat on a rest day?

Despite not training on a rest day, avoid cutting your calories since the body needs the energy to recover from the previous few days of training. It also needs to refuel and prepare for your next session. Nutrition on rest days should include protein to help muscles repair and grow, complex carbohydrates to fuel recovery, and healthy fats to reduce inflammation. Your rest days are a great opportunity to take care of your nutritional health. You can source some healthy, organic produce and prepare your weekly meals. For inspiration, check out our recipes!

Got a sweet tooth on rest and recovery days?

When you're on rest days, your sweet tooth may kick in, so keep some delicious plant-based protein bars or whey protein bars handy. Most importantly, listen to your body. Know when it’s time to rest and allow your mind and body to recover. It’s all part of the journey to reaching your goals.

Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic
Whey Protein Bar - Variety Pack x 12 - Protein Republic

Whey Protein Bar - Variety Pack x 12

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    Article credit : Heidi Cohen ( https://heidicohen.com/use-blog-to-sell/ )

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