Why A Recovery Shake?

We are often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 2-4 days per week, it would be to drink a Recovery Shake immediately following your workout. It's what you do outside of the workout that gets you results, and this is the first step of the process.

So what makes up a Recovery Shake?

A Recovery Shake needs to contain whey protein (preferably a whey isolate, not a whey concentrate) and a quick absorbing form of carbohydrate to replenish depleted glycogen stores. The best sources of carbohydrate are fruit and crushes fruit purees.

So just how will a Recovery Shake benefit you?

1. Research has shown that individuals who drank a whey protein shake after a workout lost 9.2 pounds more than those who only dieted.
2. Provides nutrients to the muscles after exercise to begin the repair process. And these nutrients do not just come from the whey protein, carbohydrates are also an important part of the Recovery Shake to help replenish glycogen stores in the muscles that have been depleted during the workout.
3. Helps to build muscle tissue, which will increase metabolism and burn more calories.

Can you drink a Recovery Shake after your workout in place of a meal?

This a common mistake many people make. After your workout you want to drink your Recovery Shake and then follow that up with a meal. The Recovery Shake gives your body the nutrients it needs to start the recovery process, but a meal within and hour to an hour and a half later will give your body the fuel and calories it needs to function properly. The calories from your Recovery Shake go in and replenish nutrients lost during the workout, resulting in free calories.

What happens if you skip a Recovery Shake?

By skipping your Recovery Shake you put your body in a catabolic state, meaning muscle wasting. This catabolic state is the result of your body looking for nutrients to start the recovery process, but not having any available. So in order to get those nutrients your body breaks down muscle tissue to get what it needs. This is not a good thing as it results in your metabolism running slower which means less calories burned. And those less calories burned are not just during your workout it's less calories all day long. Research has shown that people who participate in strength training actually burn calories at an elevated rate for about 48 hours after their workout. The Recovery Shake maximizes this effect. 

So after your next workout reward yourself with a tasty Recovery Shake for working hard and sweating your hind end off for the past 45 minutes!

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Starting December 1st we will be kicking off our "25 Days of Fitness Challenge". Each day leading up to Christmas we will have a different fitness related challenge for you to participate in. Each day you complete the challenge you will get your name entered into our fish bowl drawing for a cool prize at the end of the year, a DF staff member has to confirm that you completed each challenge. To compete all you have to do is complete the challenge for that day from our "25 Days of Fitness" Christmas Tree. Good luck!


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Christmas Gift Tree
We have teamed up again with Grieb Chiropractic to help change one family's lives by providing them with a nice Christmas. To participate simply take a gift ornament from our Christmas tree, let us know what you picked, go and buy the gift, and return it to Defined Fitness. Thanks in advance for all of your help on this.