From the Experts

Why Post-Workout Recovery is Important

Roy • April 2, 2019

One of the most common mistakes made by novice athletes (and some intermediate ones as well) is underestimating the importance of post-workout recovery. When it comes to workouts, you can’t transform your body without sweating. To lose fat, build muscle and achieve your overall physique goals, you have to push yourself to the limit in every workout session.


However, most people fail to understand that muscle building doesn’t happen during workout sessions – it happens after them. This is why most professional trainers call post-workout recovery the most disregarded aspect of training.

One of the primary reasons why the importance of post-workout recovery has been overlooked is that science, up until recently, focused mostly on the training itself, with little attention provided to the recovery aspect. However, that started changing in 2008 when researchers from the University of Alabama published a paper in which they shed light upon the importance of exercise recovery. The researchers discovered that post-workout recovery was essential for things such as the normalization of blood pressure and heart rate, the restoration of the body’s energy stores and the replenishment of cellular enzymes.

Let’s take a look at some of the other benefits that make post-workout recovery such a vital part of training.

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Restoration of Depleted Energy Stores

All of the cells in our body are powered by the same source of energy: a complex organic chemical called Adenosine Triphosphate (ATP). When you exercise, your body produces ATP through one of the two primary pathways: the phosphogen system, which produces ATP by utilizing creatine phosphate, and the glycolytic system, in which ATP is produced through glycogen.

The intensity and duration of the workout determines which system is used. Intense exercise sessions deplete glycogen and phosphate creatine levels in the body. If these substrates aren’t replenished before you’re next workout, your performance will suffered and you’ll get tired quickly.

Getting Rid of Metabolic Byproducts

As the ATP production in your body increases, so does the buildup up of metabolic byproducts such as lactic acid. As these byproducts accumulate inside the body, they start to impede muscle contraction and hinder the production of ATP.

Proper post-exercise recovery clears up metabolic byproducts from the body, thereby reducing fatigue and increasing performance.

Repair Muscle Damage

Intense exercise damages your muscles, creating micro tears that rough up everything from contractile proteins to connective tissue. And this isn’t a bad thing – in fact, it’s essential for muscle growth. However, your muscles will be unable to offer their optimal performance until the repair process is complete. Post-workout recovery allows your muscles to heal, so they are ready to generate maximum forces the next time you work out.

If you’re looking for performance and recovery supplements, check out Spartan Nutrition’s catalogue of high quality products. We’re one of the leading health food stores in London, Ontario and we offer a wide variety of health and exercise supplements such as quest bars, vitamins and protein shakes . Get in touch with us for more information.

Changes to Expect When You Start Taking Wellness Supplements

By Roy • November 7, 2019
We’ve listed a few improvements you’ll notice once you start taking wellness supplements.

Vitamins for Focusing: Boost Concentration Naturally!

By Roy • October 8, 2019
So what are these vitamins? Let’s take you through them to help you pick out the ones you need!

How Important is Rest and Recovery for Athletes?

By Roy • September 5, 2019
For the success of any training program, rest and recovery both hold tremendous importance . However, these are not planned out effectively most of the time which can lead to overtraining syndrome —a condition when athletes work out harder without giving their bodies enough time to recover. It’s important to balance overload and recovery during your training.

The Health Benefits of Organic Coconut Oil

By Roy • July 8, 2019
Coconut oil has been around for centuries, but it was only recently recognized as a superfood. It has a unique composition of fatty acids that are beneficial to your health, leading to fat loss, better cognitive functioning, and glowing, healthier skin. If you’re considering this superfood in your diet, here are some of the benefits you should know about:

Supplements That Can Help You Get Ripped

By Roy • June 12, 2019
Ever thought about how athletes maintain their perfectly ripped figure? Do you think it’s just a balanced diet that keeps them in shape? Turns out, there’s a lot more to achieving the perfect body and maintaining it. We’re talking supplements! According to a study , supplements do indeed improve strength and body mass, and also repair and heal damaged muscles.

Supplements to Boost Your Stamina

By Roy • May 7, 2019
Previously, people used to rely heavily on carbohydrates to build endurance and maintain their stamina levels during workouts. However, there are several other alternatives in the market, mainly supplements that serve as a better choice to boost stamina. Let’s check them out!

Nutritional Supplements All Health Enthusiasts Should Try

By Roy • April 2, 2019
Following are some supplements for you if you're a health enthusiast:

Nutritional Supplements for a Healthy Lifestyle

By Roy • March 4, 2019
Food not only gives us energy but also supplies essential micronutrients responsible for healthy bodily functions. While most of us have tough routines every day and are often forced to eat on-the-go, planning our meals to fulfill our daily requirements of these micronutrients is the last thing that crosses our minds. In this situation, taking nutritional supplements ensures that you get your daily requirements of all the essential micronutrients without putting in too much thought into your diet plan. Here are a few supplements that you must include in your health regimen after discussing their dosage with your doctor. Vitamin C Ascorbic acid, more commonly known as Vitamin C is a highly water-soluble vitamin and should be consumed in ample amounts as the body is incapable of producing it on its own. Vitamin C is found abundantly in various vegetables and fruits, such as citrus fruits, vibrant-colored peppers, broccoli, and much more, however, many people fail to consume this vitamin every day. Health Benefits Vitamin C strengthens the body’s immune system and wards off small infections and colds. According to various studies , vitamin C proves to be a promising tool in the prevention of various types of cancer. Because this vitamin counteracts free radicals, it prevents cellular damage caused by these harmful chemicals.

Do Supplements Give Athletes An Edge?

By Roy • January 30, 2019
From 6am jogs, to a special healthy diet, scheduled snacks and not to mention rigorous workout routines—athletes put a lot of effort into becoming what they are. We give them less credit than we should for those perfectly toned, muscular bodies that make heads turn even in the most crowded of places. But all we see in them is an accomplished athlete, on a victory stand, with a gleaming medal around their neck. However not all athletes are able to reach those heights of success despite doing all the right things. It’s really frustrating to not be able to perform up to par at a game after months of regular training sessions. One reason for this can be lack of supplements in their diet. Dietary supplements for athletes can make the difference between winning and losing—and that’s a deal-breaker for them! Here’s how. Caffeine Helps With Endurance Caffeine is not only an energy booster that gives you a wakeup call, but it also helps pick up pace during a game. Since it improves endurance, caffeine can help getting though marathons and other lengthier challenges successfully. Research shows that athletes like soccer players, runners, rowers, and tennis players perform better with caffeine in their system. However it works differently for everyone and can boost their performance in a number of ways.

Dietary Supplements That Boost Athletic Performance

By Roy • December 31, 2018
Manufacturers sell dietary supplements by the name of ergogenic aids. These products are claimed to boost tolerance for intense training, enhance exercise efficiency, and improve strength endurance. Dietary supplements come in the form of capsules, liquids, powders, pills and bars. These products have different formulae and contain varying combinations of proteins, amino acids, creatine and caffeine. With a variety of sports supplements available in the market, only a few are tested to impact athletic performance. Here are a couple of ingredients that have helped athletes perform better. Creatine (Creatine Monohydrate) This is a naturally-occurring substance, found in muscle mass. Derived from red meat and fish, Creatine is an ingredient that can help grow lean muscle and boost energy during sports performance.