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Après
Fitness
Published Monday Jan 14, 2019 by Darby Jackson

Here’s Why You Should Always Eat After a Workout

Fitness
Nutrition
Drink

We all know the story. You book a last-minute, lunchtime barre class—sandwiched in between meetings and phone calls—only to find yourself three hours later ravenously hungry and on a rampage to find food. It's called hanger, and it's the worst feeling ever. Not to mention it’s terrible for your body and your brain.

I cannot emphasize enough how important it is to put the right thing in your body post-workout. Not only does it keep you from flying off the handle at the office, but it's paramount for proper recovery, optimum brain function, and overall health. Here are my top reasons why you should always eat after each and every sweat session, no matter the activity level.

 

Après

Your body has needs post-workout.

Whether it's a low-impact barre class or HIIT cardio circuit, you're breaking down muscles during a workout. This breakdown is actually micro tears in your muscles that need to be healed. Proper post-workout nutrition gives your body the building blocks to complete this healing and recovery. Specifically, your body needs protein to help with muscle recovery, electrolytes to help you rehydrate and metabolic fats for a quick source of energy. That's why we created Après—a clean ready-to-drink beverage featuring plant-based protein with MCT's and electrolytes. So now can give your body what it’s craving after class and on-the-go.

 

Take advantage of the 30-minute window.

As important as post-workout nutrition is, the timing of consuming the nutrition is just as important. These micro tears are primed for nutrient absorption within 30 minutes of your workout, which is why you must feed them. Research shows that your body's ability to repair muscle decreases by 50 percent if you wait to eat just two hours post-workout compared to eating right away. Perhaps it's no surprise then that many experts say that your post-workout nutrition is even more important than the workout itself. At Après, we are particularly obsessed with taking advantage of this post-workout moment.

 

Après
What it means when you miss that window.

First off, you'll probably start to feel faint and exhausted. Part of this is linked to the degree of difficulty of your workout, but the other part is lack of proper nutrition. Short term, workouts deplete your glycogen stores, which leads to longer recovery times, less energy and negative effects on mood. Longer term, lack of proper post-workout nutrition means you aren't seeing the payoff for all your hard work! As we all know, this means less lean muscle and a slower metabolism.

 

So, what should you be eating?

Ideally, you're able to eat or drink 10-20 grams of protein post-workout—we prefer plants for their added vitamins and minerals—along with electrolytes and metabolic fats. To take full advantage of that golden 30-minute window, bring a snack with you to have on your way out of the studio—like an Après, of course!—or get your booty to the closest healthy cafe or kitchen.

 

In need of more real-girl health advice? Follow Darby on Instagram for all things nutrition, fitness, and wellness! 

Darby Jackson Après
Written by
Darby Jackson
Après Co-founder | Integrative Nutrition Health Coach
About the author
A certified Integrative Nutrition Health Coach and personal trainer, Darby's interest in wellness began when she was diagnosed with celiac disease. Empowering women through food and fitness, she now brings her experiences to Après by creating a lifestyle and community around this nutritious, convenient drink.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

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Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

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Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

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Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

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Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.