We talk a lot about how to workout. But we don’t spend a lot of time on workout recovery.
In this episode, Eric talks a little about the science of recovery and how to do it.
Find out how long you should wait before working out again after a high-intensity workout.
Hear about some of the different types of workouts and how to work them into your fitness schedule.
Learn about the science behind muscle recovery.
Chad: 00:06 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our mid week mini series called Sunday sups. Every Sunday we'll have a quick supplemental episode where we answer your questions on all things Keto. So our question today, eric comes from Kelly and she asks, how long should I take to recover after a hard interval workout?
Eric: 00:28 Good question.
Chad: 00:28 This is something we've talked about a couple of times, but we've never gone into detail about. I mean you've talked about how important recovery is, but we really haven't talked about the details of how and what does the recovery look like.
Eric: 00:41 Yeah. Especially on a high intensity workout. Yeah. Uh, you know, we have our cardio days. Where are you going to do a little more lower intensity, longer of feeling like you're long ride your long runs, then you're going to have those days where you're really going to go lactate. And if it's a muscle stamina, like the workouts I give, um, you're really going to tear some, you know, muscle fibers because I'm, I'm pushing you stamina. Of course, your muscles going to fatigue. All right, so recovery is the most important. I have a lot that I'm coaching that are just go, go, go, go. And it's the hardest thing as a coach to teach recovery. Rest. All right? And I've learned the hard way because I spent years and years saying, if I'm working out, I'm going to the wall. Why? Why? Why else would I waste my time out here for a two hour bike ride if I'm not going to run it at 95, 92 percent heart rate.
Eric: 01:39 And you just ended up beating yourself up both physically and mentally to where you actually. I mean, I, I'm coaching now some they're getting ready for a triathlon this weekend and I'm bio fitters and they push so hard sometimes that they get to that point, why am I doing this? And that's what, as a coach, you've got to get them from getting that feeling, all of the out there. If you're training, even dieting, nutrition, you get to that point where you're like, this isn't worth it. Why am I doing this? Why am I torturing myself? It's recovery. OK, because you push your body so hard, your brain's eventually, it's just going to say no more. Let's stop this. OK, because you're going to effect me the brain. And the brain's always in survival. So it recovery is key. It's so key. Chad and I try to back them down and make them take a day off. And, and that's the thing. You got to do this. How intense was your heart rate? That's when I'm a highway guy. Where do we hold it? What were your averages? Then we say, OK, let's do this tomorrow. So you'd do a workout to, to bring them down a little bit.
Chad: 02:51 So if I were to just give you a quick scenario like say for me. So I usually do. I'm a 40 minute workout where I've got an interval, I got intervals on the cycle and then I go into a few, um, body weight intervals in it. It last about 40 minutes and I think I'm running about 98 percent through half of that, maybe a in and out, obviously. So what's, what's your recommendation for me in that? You know, I've done that hard 40 minute push, um, gotten my heart rate up quite a bit, right? What are you going to recommend for me as far as recovery before I go and do that workout again?
Eric: 03:28 Firstly, I want to make sure your, your, your macros are good. Of course, nutritional recovery is just as important as it is. Rested muscle recovery. Without that, you're not going to get the nutrients to the muscle to make an effective with recovery. And that's why people will say, well, if you're fasting and we've talked about so much, how do you recover? Well, you're regenerating leucine and other amino acids, you know, from those cells and aren't utilizing it. So that's going to give you the recovery. So like someone like you, I would make sure your supps are good. OK, you got your electrolytes in there. I would actually, I pushed a little leucine. OK. Because that's an amino acid that's directly involved with protein synthesis and repair. And that's the mtor pathway to push a little bit of growth for recovery. And remember, loosen will not turn Gluco on you.
Eric: 04:19 So that's one amino acid that cannot be turned into glucose via gluconeogenesis. We talked about, OK, so you're safe to have that little extra and then we go into the mode and I would, if, if you're hitting that really hard, then I'm a big fan of functional movement and I probably take you into the functional movement for the next day or a good steady bike ride or a good steady run probably at about my lower intensity, 80 percent heart rate. And just keep a good steady workout that. So the next time, the next day, if you can do that high intense so you can be really recovered and hit it again. OK?
Chad: 04:57 So you can work out every day. It's just, you would need to adjust the intensity of the workout. So what if. So for me, I can't work out every day my schedule. Well, I shouldn't say I can't. I could choose something. I could sacrifice something else to work out every day. I choose to only work out three times a week. OK? Yeah. So can I do that workout three times a week?
Eric: 05:15 Yes you can because you're going to recover and and your body will will slow you down. OK, and those, those workouts are designed to be fast, intense and short time and you're still going to get all the cardio benefits to VO2. I'm going to push your lactate Mitochondria energy pathway, that Phospho creatine. I'm gonna. You're going to go through all three of those pathways next year, your functional movement workout and maybe a little resistance training on certain days you like and there's days you can take a long bike ride or a long run and it's all mixed in there and that's what I have to do as a coach. I have to adapt your workouts to what you're. You're looking for. If you're training or you're racing, are you just looking for some lean shredding as far as you know, muscular development. Then I'll, you know, resistance training is nice because I can bring you down, I can break up some isolation where your treasure buys, your delis and different muscles. I'll say, OK, let's tear these up a little bit, cause the Berkeley's didn't really affect that. You know, and your high intensity body weight workout, so I can do some isolation and I'm not against isolation. A lot of people think I am, but I'm not. If, if you want that, I can give you the workouts to help you on that.
Chad: 06:28 Well, thanks so much for biohacking with us today.
Eric: 06:30 Recover. Just make sure recovery is key. OK?
Chad: 06:34 Yeah. Make sure you get that recovery and it's so, so important. And I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis and be sure to check out biofitcoaching.com or BioFit Coaching on Facebook and until next time, stay keto.