When you’re putting hours into your training every week, you want to make sure you’re getting the most from your time and reaping all the benefits. If there were a few small changes you could make to take your training to the next level, would you make them?

Of course! Here are five ways to do exactly that. They’re simple to do, but they can make a big impact on your health and fitness.

Drink a High-Protein Shake

It’s important to replenish your muscles after a hard workout, but not all protein shakes are created equal. You want to find a sugar-free protein powder like our whey protein isolate, which is 100 percent New Zealand grass-fed whey with no sugar, additives, or artificial flavors. Our three unique formulas–Turmeric & CardamomKakadu Plum, and Peruvian Raw Cacao–each offer about 25 grams of protein per serving in addition to the unique health benefits of those particular ingredients:

  • Turmeric: Can reduce inflammation and regulate blood sugar.
  • Cardamom: Can benefit cardiovascular health, improve circulation, and reduce inflammation.
  • Raw Cacao: High in antioxidants, iron, and magnesium.
  • Australian Kakadu Plum: Contains anti-inflammatory properties and the highest concentration of Vitamin C of any food.

Cross Train

If you’re a specialized athlete, it can be hard to find time for other activities. However, varying your workout routine can prevent (or help you recover from) injury and lead to better fitness overall. Remember to include time for stretching and flexibility training, perhaps with yoga or pilates.

Get Plenty of Rest

This study from the University of New Mexico in the United States says that “Recovery from exercise training is an integral component of the overall training program and is essential for optimal performance and improvement,” citing the importance of proper sleep and rest between sets as well as rest between exercise sessions.

When you’re working hard to achieve fitness goals, it can be tempting to power through fatigue and injury to complete the workouts you set out to do. Unfortunately, in the long run this can lead to injury and decreased results. Signs of overtraining can include:

  • Fatigue
  • Headache
  • Stomachache
  • Gastric Upset
  • Anxiety
  • Depression
  • Trouble Sleeping
  • Forgetfulness
  • Disinterest in Training
  • And More

By getting proper sleep and incorporating rest into your training schedule, you can avoid many of these issues and retain your enthusiasm for your sport or activity.

Stay Hydrated

You should drink water throughout the day, but sometimes after a heavy workout your body needs more than that. Unfortunately, most sports drinks are full of sugar, and the Australian Government Department of Health points out several negative effects of consuming sugary drinks, including weight gain and tooth decay. As an alternative, try Ultima Replenisher, a natural electrolyte powder with no sugar or calories.

Keep a Fitness Journal

Write down your workouts as well as information like this:

  • The time of day and duration of the workout.
  • What you ate before and after the workout.
  • How much water you drank that day.
  • How much sleep you got the night before the workout.
  • How you felt before, during, and after the session.
  • Other factors like weather, illness, stress, workout partners, etc.

Over time, you might notice that your best workouts happen in the morning after seven hours of sleep, or that you feel best on a run when you eat a little something 30 minutes before you go.

Not only will this help you stick to your program, you’ll also be able to identify and ditch the ineffective habits in favor of what works for you, saving you time and helping you achieve better results.

If you’re already serious about your workouts, you can’t just go longer or harder if you want to see results. Taking your training to the next level is about the little changes you make in your lifestyle. Contact us for more information about proper hydration and using a high-protein shake to optimize your training.

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