⌚️ Optimal Workout Times: What Works Best?

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Optimal Workout Times: What Works Best?

The debate on the best time for workouts is ongoing, with research backing benefits for both morning and evening exercise. 

Morning enthusiasts argue that early workouts boost metabolism and mood, citing a study from the Journal of Physiology that found exercising before breakfast increases fat burning. On the flip side, evening workouts might enhance performance, as the Journal of Sports Science & Medicine suggests physical capabilities peak in the late afternoon due to higher muscle temperature, which can improve strength, endurance, and reduce injury risks.

In our experience, starting the day with the workouts tends to make you more inclined to follow your meal plan throughout the day. But despite that, the ultimate determinant of workout effectiveness is consistency.

The optimal workout schedule is the one you can maintain regularly, fitting into your daily life without causing strain or stress. The benefits of specific timing can only be realized if the routine is sustainable over the long term.

The Importance of Post-Workout Nutrition

One common question is about the significance of eating after workouts: just how crucial is it?

The short answer is: very. Post-workout nutrition helps with recovery, muscle repair, and overall progress toward fitness goals.

Here’s why refueling within 45 min-1 hour after your exercise is important:

1. Muscle Repair and Growth: During exercise, muscle fibers experience micro-tears. Consuming protein after working out provides the amino acids necessary for muscle repair and growth. Research suggests that a post-workout meal or snack should include 15-25 grams of protein to kickstart the recovery process effectively.

2. Replenishing Energy Stores: Intense or prolonged workouts deplete your body’s glycogen stores. Post-workout carbohydrates are crucial for replenishing these energy reserves.

3. Enhancing Recovery: Combining proteins and carbohydrates in a post-workout meal not only aids in muscle recovery but also contributes to faster recovery overall. This can lead to improved performance in subsequent workouts and reduced muscle soreness.

Our Advice? Have an easy snack after your meal. A pre-made protein shake or protein bar is a convenient and easy choice.

The Impact of Stress on Your Fitness

It's widely acknowledged that stress can halt our fitness progress, but what's the science behind this?

Chronic stress leads to elevated cortisol levels, negatively affecting our body's ability to burn fat and build muscle. Additionally, stress influences our behaviors, disrupting sleep, reducing exercise motivation, and increasing cravings for unhealthy food.

Research indicates that prolonged cortisol elevation can encourage abdominal fat storage and slow down muscle growth. Moreover, stress-related sleep disturbances can diminish physical performance and recovery, as detailed in studies from the Annals of the New York Academy of Sciences.

Combatting stress involves adopting stress-reduction practices like mindfulness and yoga, alongside ensuring sufficient sleep and a balanced diet.

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Publisher: Ryan Engel

Editor: Michael Pender

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