EPISODES

Welcome to the Power Plant Podcast. This is a show about powerful herbs and extracts and how they work with your body. We take calls on the show and try to help those looking for a natural solution. If you have a question for the show, call us at 512 853 9005

EPISODE #6

REPAIR AND RECOVERY

 

Let's talk about Repair and Recovery after a workout. This week's show features Jeremy Shore. Jeremy is a Master Trainer with Reebok ONE and is also the Group Education Director at Matrix Fitness.

SHOW NOTES:

 

Today’s podcast is about Repair and Recovery after a workout. Our guest on today’s show is Jeremy Shore. Jeremy is the Group Education Director of Matrix Fitness as well as a Reebok Master Trainer. He’s also been a certified strength & conditioning coach, performance enhancement specialist and corrective exercise specialist for many years.

If you have questions regarding herbal nutrition or are looking for a natural solution to something that ales you, please give us a call at 512 853 9005 and we will try our best to answer your question.

This show is sponsored by Dr. Vim's Herbal Nutrition. Dr. Vim's herbal formulas are designed for men and women to mental focus, physical energy, stress reduction and a healthy libido. They use only filler free high potency botanical extracts. ensuring that every batch delivers a full dose of the most powerful phytonutrients on the planet.  

 

Things you can do to help prevent injury before exercise:

  • Stretch

  • Stay hydrated

  • Get protein and carbs into the body within 45 minutes of workout. 

  • Get the right Protein to Carb ratio. Some people like 20 grams of protein and 40 grams of Carbs, but this may take some dialing in.

  • It's important to use high quality proteins without artificial ingredients.

Pre workout tips:

  • Make sure that you are hydrated.

  • Try Vasodilators - Juiced beets or Crystallized Beet Powders promote Nitric Oxide which can help relax the heart, improve circulation, and get oxygen to muscle tissues. 

  • Try Adaptogen Herbs - Herbs that are safe and non-toxic that help the body adapt to physical, emotional, or environmental stressors.  They support hormonal balance, neurotransmitter balance, inflammatory response, sustained energy and stamina, as well as sports recovery. 

Herbs that support athletic performance:

1. Adaptogen Herbs

  • Ginseng

  • Rhodiola Rosea

  • Tongkat Ali

  • Cordyceps

  • Ashwagandha

  • Moomiyo (Shilajiit)

 

Sports Preparation:

  • Nutrition - Eating a balanced and nutrient dense diet rich vitamin, minerals, and healthy fats, such as omega 3 fatty acids, in addition to carbohydrates and proteins help the body's performance, recovery, and inflammation response. It's important to make sure you get enough fresh vegetables and superfoods in order to get all of the micronutrients your body needs. Too much protein and not enough vegetables and plant nutrition will create a problem with your body's acid-alkalinity balance.  

    • Proteins and amino acids are the primary building blocks for muscle tissues.

    • Omega 3's help to improve inflammation response and hormonal balance.

    • The mineral magnesium keeps muscles from cramping.

    • The minerals zinc and selenium help facilitate hormone production.

    • Vitamin D3 supports hormonal balance and promotes immune function.

  • Hydration - Most people are not drinking enough clean water, and many people are                     actually dehydrated before they begin their workout.

    • Studies show that by simply drinking 16 oz. of water upon waking can boost metabolism by 25%.

  • Movement

    • Habitual stretching and myofascial release can improve range of motion and help prevent injury.

  • Sleep - It's imperative to get adequate sleep for proper repair, remodeling, and recovery.

    • Most physical repair happens between 10 pm - 2am in the morning.

    • Most neurological repair occurs between 2 am - 6am.

    • Avoid stimulates late in the day.

    • Try to get into bed by 10 pm!

  • Tips for burning fat

    • Working out fast-twitch muscles help the body burn fat much better than working out slow-twitch endurance muscle fiber types. 

    • Example: Jeremy Shore's Sprint Eight Workout:

      • The goal is to execute a 30 second.  If you don't make it at first that is ok.

      • Then, take 1 minute and 30 seconds to recover.

      • The goal is to achieve 8 total reps consisting of a 30 second sprint followed by 1 minute and 30 second recovery.

      • You can start out on a recumbent bike to keep it under control when getting started.

      • Completing 8 reps of the Sprint 8 workout can boost HGH (Human Growth Hormone) 800%!!

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