The Proper Recovery

Are you trying to build muscle or turn fat into muscle? The proper way to turn fat into muscle or build lean muscle mass is to remember that recovery is the key. Every time you work out you destroy your muscles, then your rest and recover, and as a result your muscles get stronger and bigger. Basically in order for your muscles to grow they must be broken down or stimulated by some type of overload and then be given an ample time of rest and raw ingredients to repair themselves before the stimulation is applied again. In order to optimize recovery you should pay special attention to sleep, nutrition, and supplementation.

Sleep: First and foremost your muscles grow at night, so if you are not getting enough sleep you muscles will not be able to recover. Try to shoot for at least 7 hours of sleep overnight.

Nutrition: Since you are loosing those nutrients in those calories you are burning when you work out it is important to remember to restore those nutrients. This is where it becomes important to have as much carbs and protein as possible. If you eat small meals throughout the day try to eat at least six that are balanced in carbs, protein, and fat. Breakfast is very important! Be sure to eat breakfast as soon as you wake up as your body is put into a catabolic state from the previous 8 hours of not eating. Also, be sure to eat before you go to bed as the body will need the nutrients to help you grow.

Supplementation: Multivitamins are excellent to supplement when working out. They contain many antioxidants which help replace those lost when working out. If you are deficient in certain vitamins multi-vitamins help replenish those.
Protein Powder: It is difficult enough to get enough protein with diet alone these days, if you are not a carnivore. Thus protein powder helps you with getting enough and more.
L-Glutamine: L- Glutamaine is a supplement that is proven to aide in naturally increasing your growth hormone levels and aide in helping your muscles recover faster.

So if you pay attention to your sleep, nutrition, and supplementation you will get the proper recovery for your muscles.