So the question is, “What can we do following a workout to reap the most benefits?” Following a strength-training workout it often appears as though muscle mass increases. However, this increase is size is simply due to an increase in blood flow and an increase in the stretch of the muscle fibers. In reality, your muscles increase in strength and size following the workout, during the recovery phase. The recovery phase is the most important part of keeping fit and feeling your best, ultimately enabling yourself to come back even stronger for the next workout. Depending on the intensity of the exercise, full recovery can take up to 48 hours after an exercise session. The most important period of this recovery phase is sleep, which is when your body works to repair the microscopic muscle damage caused by the exercise. Recovery also eliminates the byproducts produced during exercise, and transports them back into the bloodstream. From the bloodstream the byproducts are transported to the kidneys, liver or lungs to be processed and/or excreted.

Believe it or not, sleep is just as important as the workout itself! Muscle growth is directly related to sleep, as it plays a major role in protein synthesis and the release of many essential hormones, giving you the energy needed for another day at the gym!

So how much sleep is necessary? Sleep deprivation, which varies from person to person, usually results from less than 6 hours of sleep per night. Less than six hours causes the majority of the body systems to struggle, ultimately leading to decreased muscle growth and a lack of proper muscle recovery. The goal is to aim for 8 HOURS OF SLEEP/NIGHT. The affected systems include: the endocrine system, immune system, and metabolism.

● The endocrine system is responsible for releasing muscle building hormones which significantly decrease from low levels of sleep. One important hormone in particular, growth hormone, is released at this time. This hormone positively impacts muscle growth, ultimately leading to a speedier recovery. However, the endocrine system is also responsible for releasing catabolic hormones, or the fat-storing hormones. Due to reduced levels of sleep, these hormones can significantly increase, resulting in the break down of muscle mass.

● A properly functioning immune system is vital in order to fight off infection and ensure good-quality workouts. It also plays a major role in the process of muscle recovery.

● Due to a lack of sleep, metabolism is greatly reduced. This ultimately leads to an increased level of fat storage and a decreased rate of muscle growth.

As most of our lives are quite hectic, it's often quite difficult to unwind in the evening and prepare ourselves for a good night's sleep. For many, eight hours of sleep might be quite unrealistic. However, by improving your quality of your sleep you can still gain the majority of the muscle-building benefits!

Some helpful tactics to try include:

● Avoid working out 3-4 hours from the time you'd like to fall asleep.

● Refrain from drinking caffeine late in the day. This is different for everyone, but try not to drink it after 5pm.

● -Try drinking chamomile tea 1-2 hours before bed- it may help you relax and prepare yourself for a restful sleep.

● Maintain a comfortable and hygienic sleep atmosphere.

Remember... AIM FOR 8 HOURS OF SLEEP/NIGHT!

Stay tuned for Part 2 of 'Simple Tricks To Help You: Sleep Better - Stress Less - Improve Your Fitness', which will come tomorrow.  We'll talk about STRESS and how this common state for many people today is affecting you more than you think.

2. Brown rice syrup - Derived from grains and maintains a percentage of complex carbohydrates. Brown rice is absorbed more slowly than table sugar and therefore helps minimize the roller coaster effect of high and then low energy levels. Brown rice syrup has no nutritional value.

3. Brown sugar - Crystallized sugar with molasses added for color and flavor; no nutritional value.

4. Concentrated fruit juice - Often used as a sweetener in sweetened food products and provides no nutritional value.

5. Fructose - A natural sugar found in fruits, fructose is 15 to 80 percent sweeter than sucrose. Fructose provides no nutritional value, but other contents in the fruits provide essential nutrients.

6. Lactose - A natural sugar found in dairy products. Lactose does not provide any nutritional value, however lactose should not be confused with other contents in dairy products which do provide nutrient value. 

7. Molasses - Absorbed more slowly than table sugar (sucrose) and is full of nutrients. 

Includes cellulose (walls of fruits, vegetable and legumes), hemi cellulose (cereal/grain fibers) and lignin (woody parts of vegetables and seeds). Insoluble fiber works like a sponge absorbing many times its weight in water and swelling up within the intestines. This absorption promotes more efficient elimination by creating a softer, bulkier stool, which may also alleviate digestive disorders. Fiber is also thought to play a role in various diseases such as colon cancer prevention.

Includes pectin (fruits and vegetables), gums and hemi cellulose. Soluble fiber can help 

produce a softer stool but does less to help the passage of food than insoluble fiber. Instead, soluble fiber works chemically to prevent or decrease the absorption of certain substances into the bloodstream. Soluble fiber appears to lower blood cholesterol levels and slow the entry of glucose into the bloodstream, which is especially important for people with diabetes.