Why rest with sports is so important!
Get even more results with enough rest!
Everyone wants to make as much progress as possible in the gym. You achieve this by consistently training the right muscle groups that you want to make stronger. In addition to consistent training, taking rest is a very important part of achieving your goals.
Why do you need rest?
When you are training, you often push yourself to the limit and this gives a feeling of satisfaction. Therefore, you are more likely to go back and surpass your previous achievements.
Just make sure you get enough rest. When you continue training, your muscles don't get the chance to recover and this can have the opposite effect. Your taxability and strength can then decrease.
If you take enough rest, you will recover well enough to go into the next training session with good energy. Your muscles also have time to grow, so you make more progress. Muscles do not grow during your training, but during the recovery phase .
How much rest do you need?
How much rest you need depends on what your body indicates. Recommended is about 2 days of rest per week , but you will feel quickly enough throughout the week how much rest your body needs. It is therefore good to gauge your energy level before each training and if it is very low, then it is wise to plan a rest day the next day, for example.
1. Reduce your carbs on rest days
On training days it is important that you get enough energy and you get this largely from carbohydrates. When you have a rest day, your body needs fewer carbohydrates, so it is good to reduce your amount of carbohydrates. Especially if you want to lose weight, because your body will then use other energy reserves (such as your fat storage).
2. Get enough sleep
An important part of recovering your muscles is getting enough sleep. Your body needs enough sleep to get the best results. Everyone needs about 7-8 hours of sleep .
3. Eat enough protein
Protein is very important to get when you are exercising. It is best to takeVegan protein powder within 2 hours after your workout. This ensures muscle growth and faster muscle recovery.
For muscle building, a calorie surplus of 300-500 calories is recommended. It is recommended to eat 1.5 – 1.8 grams of protein per kilogram of body weight per day if your goal is muscle growth. Suppose you weigh 60 kilograms, this would be 102 grams of protein per day.
Withour Vegan protein powder packed with superfoods , you can make the most delicious recipes after your workout, such as astrawberry-coconut smoothie .
4. Reduce stress
Stress is a culprit in fitness and on many other fronts in your life. Stress can seriously hinder your progress and recovery in fitness. Stress affects your immune system and sleeping and eating patterns, which can cause you to produce hormones that cause you to gain weight rather than lose weight.
To reduce stress, you can read various books, do meditation, train mindfulness, write in a diary and much more.
Do you exercise with or without a pre-workout? Read our blog about the pros and cons of pre-workout here .