How quickly our muscles degrade depends on how fit we are to begin with. When we work out we are actually breaking down our muscles, which is why during a work out we actually start feeling weaker than when we started.

After a work out, our muscles need time to rebuild and rest by replacing elements lost, both proteins and energy stores. Your muscles will actually get smaller if they are not given enough recovery time to make repairs. This could mean a decline in lean muscle mass and a lowering of your metabolism. The more muscles you have and the larger they are, the faster your metabolism.

In order to keep your muscles healthy and give them the fuel they need, follow a few simple steps:

Do not eat less than 1200 calories per day.

Eat a small amount of high quality protein at each meal.

Get plenty of sleep – Try to rest a day between work outs.

And if new to exercising, try to work out every other day rather than two days in a row.

What kinds of things should I eat to help my body recover after a workout?

Based on a study done on rats at the University of Illinois, muscles have a quicker recovery when we eat foods that contain a branch-chained amino acid called leucine which can be found in foods such as meats and dairy products as well as protein bars and some sports drinks.

“Leucine appears to have a specific, and apparently unique, impact on skeletal muscle,” said Donald K. Layman, a professor of nutrition. “It stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. Instead it has a dramatic impact on protein synthesis during the recovery period after exercise.”

Right after your work out, eat a small snack containing fresh fruits and a small amount of protein. The natural sugars in the fruits helps to quickly replace depleted muscle glycogen stores and the protein speeds up the intake of the sugar into your system. Make sure the protein is a small portion in this meal, making up only about 25% or less of the total carbohydrate grams. The easier it is to digest, the better it works, so try a medium firm tofu which also helps restore calcium and magnesium which you body has also lost.

Fitness Fanatics Suggested healthy recipes.

Chocolate Recovery Pudding

1/4 lb. medium firm tofu (for protein, calcium)
1 banana* (for electrolytes)
1/2 pear* (for natural sugar)
1/2 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1/2 T. cocoa powder (for natural flavor) sprinkle sea salt (for sodium lost in sweat)

Blend all ingredients together until reaching a consistent texture. I recommend a food processor.

The pudding will be sweeter by using very ripe fruit.

And a recipe for a meal replacement shake:

Nutrient-rich Shake

3 cups water (or 2 cups water and 1 1/2 cups ice)
1 banana (for electrolytes)
1/2 cup blueberries (for antioxidants)
1/2 pear (for natural sugar, fiber)
1 T. hemp oil (for essential fatty acids, omega 3 + omega 6)
1 T. ground flax seeds (omega 3, fiber)
2 T. hemp protein (for complete protein)
1 t. (2.5 grams) maca**, powdered form (for sterols, alkaloids, glucosinolates)
1 t. (2.5 grams) chlorella, powdered form (for vitamin b12, chlorophyll, nucleic acids)

Blend together.

For variety, add either a tablespoon of raw pumpkin or sunflower seeds or raw carob addition.

Both are vegetarian recipes.

Traditional Chinese medicine practioners have discovered long ago that imbalances in diet contribute to many of our health problems. In other words, when the body is in balance it will be in a better position to fight diseases and maintan health. This can be achieved when you manage the smooth flow of qi, that vital energy responsible for good health.

In order to determine how foods can be used to maintain health and vitality, these practitioners have classified them as cold, cool, neutral, warm or hot. The grouping is based on their effects on the body and not on the physical nature or temperature of the foods itself.

Energy-providing foods or “yin” are warm and hot,higher in calories and often used to treat cold and improve blood circulation. Foods that are cold/cool or “yang” in nature, on the other hand, are lower in energy, and therefore serve to clear body heat by cooling the blood and eliminating toxins. Neutral foods serve to harmonize or neutralize, thereby bringing about a balanced state. To achieve good health, this is the state one should strive to work towards.

The type of foods that belongs to the 5 categories:

Cold/cool : banana, asparagus, watermelon, seaweed, crab, clam, salt, green bean, eggplant, apple, cucumber, barley, orange, wheat

Hot/warm : chilli, durian, chestnut, pumpkin, garlic, cherry, chicken, prawn, beef, wine, ginger, leek, coffee, peach

Neutral : cabbage, egg, fungus, coconut, soya bean, carrot, abalone, grapes, pineapple, squid, rice

According to these Chinese practitioners, there are three important factors to consider when planning your food consumption:

1. According to the season and climate – in areas where the season is hot, consuming more cold/cool foods will counter external and internal heat. Conversely, during cold season like winter, if the cold absorbs into the internal organs, it can cause abdominal pains, cold sweat and other complications. This can be countered by eating “yang” foods that can generate heat to warm the body.

2. According to your body’s constitution – if your body is too hot or too cold, eating foods that are in conflict with your body’s constitution can cause imbalances and affect your health, even though some of them may have high nutritional value. You are able to establish your body constitution through several ways :

* If you always have cold hands and feet, you are the “yin” type

* Hard stool implies heat and “yang” state

* Restless and energetic means you are the “yang” type

* A very red tongue indicates heaty body

* Slow pulse rate implies “yin” condition

3. According to age and changing body needs – as you grow older, your body constitution also evolves. When your body slows down and you become less active and energetic, you will have more “yin” than “yang” in you. It is a sign of the time when you have less tolerance for cool and cold foods. Over consumption of such foods will produce headaches, pain in the joints and bones.

The Chinese concept of a balanced diet is to consume in moderation and not in excess and therefore food fads or extreme diets are contrary with these principles. With greater awareness of yin and yang foods, you can achieve greater health and benefit by just following these guiding principles.