How rest days make you stronger is the shocking science behind

Posted by Healthcare on December 22nd, 2020

The importance of rest

Physical exercise can damage muscle fibres, from lifting weights to running intervals, and produce a sense of soreness, which is a sign of rest for your body. It is during rest periods that muscles in stronger formations have time to reconstruct or recover and increase in size. Research indicates that a minimum of 48 hours of rest is optimal to allow recovery and avoid injury since muscle soreness can peak two days after exercise. Sleep is also important because the growth hormone (GH) levels are at their highest during our sleep.

Make nutrition count

Rest days, however, do not necessarily mean simply lounging about and eating something you want. By consuming fast food or food high in saturated fats and sugar, the last thing you want is to overdo your calorie intake. Or worse, drinking too much alcohol, which inhibits the development of muscles.

To maximise your recovery and even muscle development, consuming the correct foods on rest days is important. Be sure to eat a number of high-quality carbohydrates that help restore your glycogen levels, such as fruits, pasta and whole grains. In the form of eggs, chicken, the fish and lean meat, eating the correct protein often offer amino acids that your body requires to repair and create new lean tissue. Munching on many foods rich in antioxidants such as beetroots, berries, and leafy green can also help reduce the build-up of post-workout inflammation.

Finally, to plan for your next workout, it's important to ensure sufficient levels of hydration. Entering a dehydrated workout can seriously affect results. Drinking at least 1.5 to 2 litres of water daily is recommended.

Looking for joints for yours

It can also take its toll on your joints and agility to work out, run or play a sport. Which is why taking a supplement can help to preserve your joint structures during your rest days.

BRAND'S® ActivMove is one supplement to consider. Formulated with Flexi-Boost®, a special combination of UC-II® and Type II Collagen Hydrolysed, it protects the joint cartilage from further degradation and retains the flexibility of the joint. In addition, UC-II® has proved to be twice as effective in promoting joint comfort and mobility as the combination of glucosamine hydrochloride (1,500mg) and chondroitin sulphate (1,200mg). To live actively, one tablet a day is all it takes for you!

Going to have a massage

While there is some resistance to its perceived advantages, there is no denying that a massage would certainly make you feel good and revitalised. A massage will help relieve pain and inflammation on your rest day, as well as help your muscles heal.