How to Best Recover from Long Workouts

If you have long workouts, you need to look into recovery supplements for athletes. Hammer Nutrition has all of the recovery supplements you need to help your body recover from a long workout. Besides taking supplements, there are things that you can do yourself for your body to help it recover some on its own.

Schedule Recovery Weeks

It is important to remember that you break your body down when you train. Long workouts are going to deplete your energy, muscles and other tissues. Your body must have time to rest. If you do not have proper recovery time, it can lead to overtraining. Exhaustion is going to set in if you are not careful. If you are fatigued, you must address it or it can lead to physiological and chemical changes in your body, such as extreme fatigue, inflammation, missed lifts and workouts that are not good. It is best to schedule a recovery week every 4 weeks. 

Schedule Recovery Time between Workouts

Muscle sorenessis common after weight lifting. Many athletes base their success of their training sessions on how sore they get but this is not good. You should make sure you have 2 to 3 days of rest between your intense training sessions that involve the same musculature. If you complete sub-maximal training sessions, less rest will be required.

Get Enough Sleep

Just like everything else with your heath, your body needs to get the proper amount of sleep in order to work correctly. Lack of adequate sleep can decrease your tolerance to training, alter your mood, increase fatigue and negatively affect the physiological mechanisms responsible for your training sessions. You should come up with and stick to a regular sleeping routine where you go to bed at the same time each night of the week. You should try to remove any distractions such as, light, smart phones and television viewing. Eight hours of sleep per night and a 30-minute power nap is enough to rejuvenate your body.

Hydrate

The minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females. You should always make sure to take in the minimum amounts of fluids daily. If you are sweating a lot, you are losing even more water that your body needs. For every 1,000 calories you burn, you need to drink 1 liter of water. 

Get Your Nutrients

Proper nutrition is essential for recovery. Depending on how much you train during the week, protein recommendations can range from 1.0 to 1.6 grams per kilogram of your body weight daily. Eating carbohydrates is a must for refueling your body’s glycogen stores. You should always eat a post workout snack that contains roughly 50 grams of carbohydrates and 30 grams of protein. A well-balanced meal should be consumed roughly 2 hours after your workout to continue your body recovery process.

Conclusion

There are many things you can do to make sure your body recovers after a long workout. Besides doing the tips above, there are many recovery supplements for athletes that can be purchased from Hammer Nutrition that help your body recover even more.

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What to Expect from Hammer HEED Drink

If you are looking for a sports drink for an endurance athlete, you need to look no further than Hammer Nutrition. The Hammer HEED drink is not your average sports drink by any means.

A Step Up From the Other Brands

The Hammer HEED drink is a definite step up from the other sports drinks you can find in the market today. It is also a welcome departure from the seemingly endless number of powdered sports drinks available to endurance athletes. One of the main flaws you are going to find with most sports drinks out there today is their reliance on simple sugars as the carbohydrate source. The use of simple sugars such as glucose, sucrose and fructose are not only going to severely limit the amount of calories that can be efficiently digested and utilized for energy, but are going to may cause wild fluctuations in your energy level. The complex carbohydrate formula that is found in HEEDis going to allow you to obtain the ideal amount of calories you need. It is also going to provide you with a more consistent and longer lasting energy supply and it is not going to put you at risk for the stomach distress commonly caused by simple sugars.

The HEED drink is also going to provide you with a complete and easily assimilated electrolyte profile. It is does not contain just salt and potassium, as in many other sports drinks. For most athletes, one or two scoops of the Hammer HEED Drink is going to completely fulfill their electrolyte requirements. For those other athletes, the electrolyte profile in HEED will provide an excellent base from which additional Endurolytes can be added to completely satisfy your electrolyte needs. It also has added chromium polynicotinate that is going to maintain stable blood glucose levels and l-carnosine for buffering lactic acid. HEED is in a class of its own in the world of powdered sports drinks. If you want a sports drink to give you that extra fuel, HEED is the only way to go. 

Benefits

HEED comes in the following flavors:

• Strawberry
•  Melon
• Mandarin Orange
• Lemon-Lime
• Unflavored

Sports drinks have been around for a long time. Most of your sport drinks are not much more than artificially colored sugar water that does little to aid your performance and even less for your health, which is not the case with Hammer HEED. HEED is a healthy alternative with a subtle taste, complex carbohydrate formula, and gives you long-lasting energy and the electrolytes you need to keep pushing the extra pace you need. If you prefer sports drinks over energy gels or like to use a combination of the two, HEED is definitely the way to go. 

Conclusion

If you are looking for the perfect sports drink for an endurance athlete, you need to look no further than the Hammer HEED drink. The drink will give you the extra fuel you need but is a healthy alternative to those sugared up sports drinks that you find time and time again on the market today.

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Electrolytes Keep You Going

For optimal performance and to avoid cramping, effective Hammer electrolyte management is essential. The electrolytes from Hammer Nutrition are precisely formulated, without excess salt, refined sugars or artificial ingredients. The Hammer electrolyte you choose can range from full-spectrum electrolyte products that support peak performance in the toughest of conditions.

What Electrolytes Do For You

Electrolytes trigger all events like muscle action in your body by controlling ion channels. Ion channels are the gates that open and close to move life support material to and from the cells that are in your body. The fluids in your body fluids are mainly made up of water and electrolytes. Electrolytes are ions that are comprised of four minerals which include:

• Sodium (Na)
• Potassium (K)
• Magnesium (Mg)
• Calcium (Ca)

Ions are the disassociated part of molecules. The membrane of all of our cells are composed of fat and they acts as an insulator. As the sodium ions accumulate in your blood stream, the outside cell (with potassium on the inside), are going to build up a charge on either side of the cell wall. The charge separation is then going to become the driving force for all of your cells in order for them to be able to move the life giving materials in and out of the cell. All electrolytes are vital for cellular function and necessary for high performance. If you were not to have electrolytes, you literally could not exist.

Functions of Electrolytes

Some of the more important functions that electrolytes control include:

• Temperature control
• Fluid level
• Cardiac arrhythmia
• Respiratory rate
• Digestion
• Fluid transport across cells
• Ion transport
• Renal function (bladder control)
• Neurological function
• Signal transduction
• Thought
• Memory
• Energy production
• Glucose metabolism

There is no way that you could count all of the different functions in your body that are controlled by electrolytes.

Science of Electrolytes

Hammer Nutrition is passionate about the science and research regarding electrolytes. Top athletes know that you cannot achieve perfection without mastering the basics and that you cannot provide the body with the optimal level of energy until you balance the electrolytes that are required by all the molecules within your body. The ultimate tool in replenishing those vital electrolytes to the correct or optimal ratios is by taking electrolyte supplements. Balance is the key, so you must make sure that you are taking the correct amount – you do not want to take too little electrolytes but you also do not want to take too much. The electrolyte supplements you decide to drink are for improved function and performance. They are not designed to satisfy your taste buds with sugar or fructose like many sweetened sport drinks you find on the market today. Sweet drinks add a burden to metabolic control by forcing the production of insulin to balance your blood sugar levels. These sweet drinks (sport drinks) do very little to enhance your performance. Believe it or not, many of these sports drinks are actually going to slow you down even more than if you were to not take anything at all.

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Staying Active with Hammer HEED Drink

There are a multitude of different types of sports drinks that can be found today. One sports drink with excellent results is the Hammer HEED drink (HEED which stands for high energy electrolyte drink), it can be purchased from Hammer Nutrition. You will be highly impressed with the result you get from the Hammer HEED drink.

Steady Energy with No Tooth Decay

If you are looking for an energy sports drink that is going to provide you with a steady amount of energy and one that is not going to give you any type of tooth decay, the Hammer HEED drink is definitely going to be one you need to take a close look at. This sports energy drink is also going to help to prevent cramping when you are working out because it buffers all the lactic acid.

Heed has also won the MTBR award for the years of 2005, 2006, 2008, 2009 and 2010, which lets you know how good of a sports energy drink it really is.

Different Flavors

There is pretty much a flavor that everyone is going to like. When deciding upon which flavor of drink you want to purchase for the Hammer HEED drink, you are going to be a choice of five different flavors of:

•   Lemon lime
•  Mandarin orange
• Melon
• Strawberry
• Plain /Unflavored 

Usage Suggestions

The Hammer HEED drink should be drank just before and  during your exercise routine. If your exercise or race lasts up to three hours then HEED is the ideal choice. It is going to fulfill all of your calorie requirements, as well as   fulfilling   your electrolyte needs whilst you are exercising or racing. On exceptionally hot days you may require additional electrolytes as well as slightly higher of fluids. 

Please note, before you use the drink it is very important that you look at the usage instructions to make sure you are taking the correct amount of drink depending upon your weight. It is also important to note like any sports  drink,  that you test Hammer HEED during your  trial runs, to fine tune your requirements before your race.

Benefits of Using Hammer HEED Drink

Most of your energy sport drinks are just artificially colored sugar water and this is definitely not what you are getting with the Hammer HEED drink. Hammer HEED has complex carbohydrate formula and it will go down easily. It will also supply you with energy that is long last. The electrolytes that you get from the Hammer HEED drink are going to keep you pushing the pace while you are doing your exercise routine. Since there are not any citric acids in HEED, it is not going to burn your throat or stomach. All of the sweeteners, stevia and xylitol are good for you. 

Conclusion

If you are looking for a good sports energy drink, Hammer HEED drink is definitely one you need to try. Steady amount of energy the entire time while you are working out.HEED is the answer for anyone looking for a highly effective all in one healthy sports drink.

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