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How to accelerate post-workout recovery

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The inflammatory response from hard training aids recovery, but staying in an inflamed state too long can be extremely damaging, says Mike Mahler

Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada. 

Most-workout inflammation is your body’s response to an intense workout. You just broke down a lot of tissue working out hard and the inflammatory response actually helps you recover from that.

So we want to have some inflammation after a session. The goal is never to take inflammation down to zero, just to quell it and ensure it doesn’t last too long so you body goes into the restorative stage but not into a more damaging phase.

Minimise your response
The best way to manage post-workout inflammation is to be smart with how you train. Keep your workouts to around 45 minutes or less because studies have shown that training intensely for longer than this sees testosterone levels plummet and cortisol levels soar, which results in increased inflammation.

You can also take a systemic enzyme supplement. These occur naturally in your body are very powerful at reducing inflammation everywhere, so you’ll notice benefits of reduced joint pain, reduced aches and pains in your muscles, and quicker overall recovery.

Waiting between 30 to 45 minutes before eating can also help because if you eat as soon as your session is over these enzymes will switch to digesting food, rather than helping reduce inflammation.

One of the worst things you do, aside from working out too hard for too long, is to consume a lot of sugar post-workout. You are already in an inflamed state so high-sugar consumption will spike insulin levels and so increase inflammation significantly, making the problem even worse.

For more tips and advice tap here or go to mikemahler.com

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