Sleep, Recovery & Results

It almost seems impossible to get adequate rest doesn't it? The days start early and end at what seems like a few hours before the alarm goes off again, we know it all too well.

I push the formula, sleep + training + proper nutrition=results, to my clients if I see a problem in their sleep patterns; because, sleep is the one thing people disregard the most.

Everyone knows how important nutrition is, and how it's a no brainer that physical activity is necessary to achieve your fitness goals. But, sleep and recovery do so much for your body when added onto the list of "things to change" during our fitness journey.

Nutrient Absorption

The rate at which fats and carbohydrates are absorbed is significantly decreased without adequate sleep. Think about it, the two primary sources of energy that allow you to give everything you have when you workout or go throughout your regular work day are affected without rest...so how can you utilize the calories needed to see a positive result in your physique if they're not being properly absorbed? Before going any further, I want you to understand how this works in its simplest form. The relationship between food and training is to take the energy (calories) from food, and use them to fuel us through the day and during our training, so we can lift more and have the muscle endurance to burn the calories we need to see those results we're after. So it's important to understand how vital it is to take all the necessary steps to ensure our bodies are receiving all forms of energy in the most efficient ways possible.

Hormone Regulation

If you don't already know, our bodies are equipped with hormones which control our satiety and hunger. Those hormones are leptin (satiety) and ghrelin (hunger). When sleep is inadequate 

(<5 hours), researchers have noticed that the body is not able to fully regulate these hormones, leading to overeating. Basically, your body does not tell you when it's full.  Think about those late night snack binges while you're watching the Law & Order Marathons, and how you continue to grab snacks before the jury reaches a verdict. Sounds typical and even relaxing to some, but you are more than likely eating more than you need to. That caloric surplus minus physical activity is the by-product of deregulated hormones, and lack of discipline of course, which leads to more body fat. Here's another formula for you, more calories in + fewer calories out= more unwanted body fat.

You know from the thousands of pictures, memes and infomercials out there how important it is to workout and eat properly, but very few of these sources put emphasis on the value of rest and recovery. It's just as important as food and training, and you are only hurting yourself by not getting adequate rest.  Take the next step in your  mission to achieve the ideal body or lifestyle you deserve to live by making rest a priority in addition to training & nutrition. 

Derrick White-T.H.E.