The Science and Benefits of meditation for sports & post-workout recovery
Meditation has been practiced for thousands of years, originating in ancient India and then spreading to China, Japan, and other countries. In recent years, it has gained popularity as a tool for managing stress, improving mental health, and optimizing physical performance. In this article, we'll explore the science behind meditation and how it can be used in post-workout recovery. We'll answer common questions like: What is the science behind meditation? Where did meditation originate? Does meditation really work? What is guided meditation? Is meditation the same thing as praying? And finally, we'll recommend some meditation apps and highlight famous athletes who use meditation.
What is the science behind meditation?
Meditation has been shown to have a number of positive effects on the body and brain. For example, studies have found that mindfulness meditation, a type of meditation that involves focusing on the present moment, can help reduce anxiety, depression, and stress. Additionally, meditation has been shown to improve attention, memory, and cognitive flexibility. It can also increase gray matter volume in the brain, which is associated with better mental health and cognitive functioning.
Meditation can also have a profound impact on physical health. Research has shown that it can lower blood pressure, reduce inflammation, and improve immune function. These benefits are believed to result from the changes that meditation brings to the autonomic nervous system, which controls unconscious processes like heart rate and digestion.
Where did meditation originate?
Meditation originated in ancient India over 2,500 years ago as part of the Hindu and Buddhist religious traditions. In these cultures, meditation was used as a way to connect with the divine and gain inner peace. Over time, meditation has evolved into a secular practice that is used by people of all backgrounds and beliefs to improve their physical and mental well-being.
Does meditation really work?
Yes, meditation really works. There is a growing body of scientific evidence that supports the benefits of meditation for physical and mental health. Many studies have found that meditation can improve mood, reduce stress, and increase cognitive function. Additionally, meditation has been shown to have a positive impact on physical health, including lowering blood pressure, and boosting the immune system.
What is guided meditation?
Guided meditation is a type of meditation in which a trained teacher leads you through the process. Guided meditations can take many forms, including visualizations, body scans, and mindfulness exercises. They are often used to help people who are new to meditation get started and to provide a structured experience.
Is meditation the same thing as praying?
No, meditation and praying are not the same thing. While both meditation and prayer can be used to quiet the mind and connect with a higher power, they are distinct practices. Prayer is typically an act of worship or petition, whereas meditation is a mental exercise that focuses on the present moment.
What is a mantra and how is it used in meditation?
A mantra is a word or phrase that is repeated in meditation to help focus the mind. Mantras can be in any language, but are often in Sanskrit or other ancient languages. The repetition of a mantra helps to quiet the mind, reduce distractions, and bring the meditator into a state of deeper concentration and awareness.
In meditation, the mantra is repeated either out loud or silently to oneself. The act of repeating the mantra helps to focus the mind and bring the meditator into a state of relaxation and calmness. The use of a mantra can also help to bring about a sense of mental clarity and inner peace.
There are many different types of mantras that can be used in meditation, each with a different purpose or effect. Some mantras are designed to promote feelings of love and compassion, while others are used to help release negative thoughts and emotions. Some mantras are simply used as a tool to help focus the mind and bring the meditator into a state of deep concentration.
It is important to find a mantra that resonates with you personally and to use it consistently in your meditation practice. Over time, the repetition of the mantra can help to quiet the mind and bring the meditator into a state of deeper awareness and insight.
Meditation Apps
There are many meditation apps available for download that can help you start or continue a meditation practice. Some popular options include:
Here is a list of some athletes who have spoken publicly about their use of meditation and its benefits for their athletic performance:
LeBron James, NBA player
Kobe Bryant, retired NBA player
Russell Wilson, NFL quarterback
Novak Djokovic, tennis player
Kevin Love, NBA player
Michael Phelps, Olympic swimmer
Abby Wambach, retired professional soccer player
Andy Puddicombe, former professional rugby player and mindfulness teacher
Ryan Giggs, retired professional soccer player
Victor Cruz, retired NFL player
These athletes have spoken about the ways in which meditation has helped them improve their focus, concentration, and mental clarity, both on and off the field. By using meditation to calm their minds and reduce stress and anxiety, these athletes are better able to perform at their best during competitions and training.
FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.
Here are some scientific references to support the claims made in the article:
The benefits of mindfulness meditation on mental health:
A review of the literature found that mindfulness meditation can reduce symptoms of anxiety and depression (Goyal, Singh, Sibinga, Gould, Rowland-Seymour, Sharma, Berger, Sleicher, Maron, Shihpaisen, et al. 2014)
A meta-analysis of 47 studies found that mindfulness meditation can significantly reduce anxiety and depression symptoms (Hu and Gotink, 2015)
A systematic review of mindfulness-based interventions for stress reduction found that these interventions can significantly reduce symptoms of stress and anxiety (Smith, Richardson, Hoffman, Pilkington, and Sellman, 2014)
The benefits of mindfulness Meditation for Post-workout recovery & physical health:
A systematic review of studies on mindfulness meditation and cardiovascular risk found that mindfulness meditation can reduce blood pressure and improve heart rate variability (Ma and Teasdale, 2004)
A randomized controlled trial found that mindfulness meditation can reduce inflammation and improve immune function (Black, Ostafin, Biegel, Karg, Fraser, and Seng, 2017)
The benefits of mindfulness meditation on cognitive function:
A systematic review of studies on mindfulness meditation and cognitive function found that mindfulness meditation can improve attention, working memory, and executive function (van den Berg, Beckerman, Bohlmeijer, and Meijsteren, 2015)
A meta-analysis of studies on mindfulness meditation and brain structure found that mindfulness meditation can increase gray matter volume in the brain (Hölzel, Carmody, Evans, Farris, Roemer, and Goldberg, 2011)
The benefits of meditation on athletic performance and Meditation for Post-workout recovery:
A review of the literature found that meditation can improve athletic performance by reducing stress and anxiety, increasing focus and attention, and enhancing physical recovery (Holt and Beal, 2011)
These are just a few examples of the many studies that support the benefits of mindfulness meditation for physical and mental health. Please note that this is not a comprehensive list and more research is needed to fully understand the effects of meditation on the body and mind.
Guided meditation is a type of meditation in which a trained teacher leads you through the process. Guided meditations can take many forms, including visualizations, body scans, and mindfulness exercises. They are often used to help people who are new to meditation get started and to provide a structured experience
Originally posted on https://kathrynskitchenblog.com/the-best-cauliflower-mac-and-cheese/
What's for dinner tonight? How about...
The absolute best Cauliflower Mac & Cheese - EVER
This low carb side dish is on repeat at our house- we just can’t get enough. I love how cauliflower is a versatile vegetable and can be used in numerous recipes. Cauliflower recipes have been trending for years since they’re low carb, nutritious, and basically serve as a blank slate for flavor.
What you need:
Cauliflower – One large head of cauliflower or two small heads. Fresh cauliflower is much better than frozen cauliflower rice for this keto cauliflower mac.
Olive oil – You could really use any neutral oil that you have on hand.
Salt + black pepper – One of the best parts of this recipe is the simplicity! It only requires minimal kitchen staple seasonings.
Garlic powder – Or not. If you’re a huge fan of garlic, you could certainly replace this with fresh minced garlic for a stronger flavor.
Onion powder – Onion powder can also be increased or decreased based on personal preference.
Heavy whipping cream – Helps add to the creaminess of your low carb cauliflower mac. You could also use milk if you prefer, it may change the consitency a bit. Sometimes I’ll use both and divide them in the recipe.
Cream cheese – If you’re trying to keep this cheesy cauliflower recipe on the healthier side, I would use a low fat cream cheese.
Cheese – Try a combination of Cheddar, Monterey Jack and Gruyere cheese, but feel free to choose whichever cheeses you prefer. It is also a great way to clean out the odds and ends in the fridge.
CAULIFLOWER
Cutting the cauliflower into smaller uniform pieces will ensure they all cook at the same rate. I also love a few crispy pieces so I cut some into even smaller pieces. You can cut your cauliflower into bigger pieces if you prefer but you will have to roast them for a little longer or settle for a snap in the middle.
Simply place the cauliflower pieces in an even layer on a baking dish lined with parchment paper or foil. Drizzle with olive oil, salt and pepper and roast cauliflower for 15-20 minutes.
Optional:If you are a lover of that char, like me, you can opt to switch it over to broil for a quick blitz of heat. Make sure to keep a watchful eye to prevent burning- especially if you used parchment paper.
CHEESE SAUCE
After you’ve achieved tender cauliflower, it’s time to make the gooey sauce. This is my favorite part! Use your favorite cheese combinations as long as it equals 2 1/2 cups total. This cheese sauce is straightforward to make.
Whisk together the cream and cream cheese (make sure to cut into pieces so it melts faster) in a saucepan until combined.
Add in the rest of the ingredients and vigorously whisk until combined and cheese is smooth. Once the sauce is melted, remove from the heat immediately. It is important to keep an eye because you don’t want to over cook it otherwise it will turn into a solid. All stovetops vary so this cheese sauce may cook a little quicker or slower depending on your stove.
The last step is to combine it all together! Combine the cream sauce with the cauliflower pieces until they are well coated.
STORAGE & LEFTOVERS
Store leftovers in an airtight container for up to 5 days.
To reheat, simply reheat in the microwave or even warm it up in the oven. If it seems a little dry, you could always add a splash of milk. You can also do this in a small saucepan over low heat on the stovetop.
Originally posted on https://kathrynskitchenblog.com/the-best-cauliflower-mac-and-cheese/ What’s for dinner tonight? How about… The absolute best Cauliflower Mac & Cheese – EVER This low carb side dish is on repeat at our house- we just can’t get enough. I love how cauliflower is a versatile vegetable and can be used in numerous recipes. Cauliflower recipes have been trending […]
Originally posted on Cafe Delites https://cafedelites.com/chicken-burrito-bowl/
What's for dinner tonight? How about a...
Chicken Fajita Burrito Bowl
This fajita chicken burrito bowl is packed with juicy golden chicken, cilantro lime rice, avocado and a delicious dressing! perfect for meal prep!
Healthy, filling and a good-for-you Burrito Bowl comes together in minutes! Full of fresh ingredients and incredible flavor thanks to your favorite dressing, these burrito bowls are the perfect example of a healthy, hearty meal without sacrificing your taste buds.
INGREDIENTS
The Chicken And Peppers:
2 tablespoons fresh squeezed lime juice
1 tablespoon oil
1 large clove garlic, minced
1/2-1 teaspoon ground chili, (adjust to your desired spice preference)
1 teaspoon each ground cumin and salt
1 tablespoon fresh chopped cilantro, (optional)
4 large chicken thighs, skinless and boneless (1 pound or 500 grams)
2 large bell peppers (or capsicums), cut into strips (I use green, red and yellow)
For The Rice:
1/2 cup long grain white rice, (or Jasmine)
1 cup chicken stock (or broth)
1 clove garlic, minced
1-2 tablespoons lime juice, (juice of 1 lime)
2-3 tablespoons finely chopped cilantro, (or parsley) -- adjust to your taste
7 ounces (200 g) can black beans, washed and drained
7 ounces (200 g) corn
1/2 a red onion, chopped
1 avocado peeled, seeded and sliced
Dressing:
2 tablespoons olive oil
3 tablespoons freshly squeezed lime juice
1 tablespoon finely chopped cilantro, (or parsley) -- adjust to your taste
1 cloves garlic, crushed
1/2 teaspoon brown sugar
1/4 teaspoon ground Cumin
1/2 teaspoon salt
1/2-1 teaspoon red chili flakes (optional)
INSTRUCTIONS
For Chicken:
In a large shallow bowl, combine lime juice, oil, garlic, cumin, salt, chili and cilantro; mix together. Add the chicken thighs and If time allows, let marinate for 30 minutes.
Heat a large skillet or pan (12-inch | 30cm) on medium-high heat until smoking. Add a drizzle of olive oil to lightly coat the bottom of the pan. Sear the chicken on both sides until golden, charred and cooked right through (about 8 minutes per side, depending on the thickness of your fillets). Flip them a couple of times while cooking so they get a nice even char.
Transfer chicken to a warm plate, loosely tent with foil and let rest.
Add the peppers to the skillet (drizzle with a little extra oil only if needed), and cook until soft and slightly charred. Season with salt and pepper.
For Rice:
While the chicken is marinading or cooking, cook rice: Combine together the rice, chicken stock (or broth), and garlic in a pot over high heat. Mix well and bring to a boil. Reduce heat and cover with a lid until the rice is cooked through.
Fluff up rice with a fork and mix through lime juice and cilantro. Season to taste with salt and pepper, if needed.
Dressing:
Whisk dressing ingredients together to combine.
Assembly:
Combine lettuce, beans, corn, onion and peppers into 4 bowls. Slice chicken into strips and arrange into bowls. Top each with avocado slices and drizzle with dressing.
A good burrito bowl can really contain anything you like. Don’t let the long ingredients list daunt you! Just imagine all of the flavour in one bowl.
For this recipe, we used
Cilantro lime rice — or cauliflower rice. You could also use quinoa, brown rice or minute rice.
Black beans — substitute with red beans, chick peas, or refried beans
Corn — fresh, canned or frozen
Red onion — or green onion slices
Red and yellow pepper (capsicum) strips
Avocado slices
Chicken
chicken fajita flavour
Taking a note from the Best Chicken Fajitas, we used that recipe as a base to make these burrito bowls! The marinade is so incredible, you don’t need to marinate the chicken for long at all! 5 minutes or overnight, customise it to your specific needs, then sear or grill chicken until beautifully charred on the outer edges, while juicy and tender on the inside.
burrito bowl meal prep
Prefer to meal prep instead of serving your burrito bowl as a main meal? No problem!
Have all of your fresh ingredients divided into 4-6 containers.
Cook your chicken, peppers and rice — allow to cool and divide into containers.
Prepare your dressing and pour into smaller salad dressing containers to avoid your burrito bowl going soggy.
Save your avocado until ready to serve.
Burrito Bowl comes together in minutes! Full of fresh ingredients and incredible flavor thanks to your favorite dressing, these burrito bowls are the perfect example of a healthy, hearty meal without sacrificing your taste buds
Originally posted : https://www.eatingwell.com/recipe/252877/cauliflower-kale-frittata/
What's for dinner? How about this...
Cauliflower & Kale Frittata!
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.
Ingredients
Directions
Nutrition Facts
Serving Size:
1/4 frittata
Per Serving:
293 calories; protein 17.9g; carbohydrates 7.9g; dietary fiber 2.3g; sugars 2.7g; fat 21.1g; saturated fat 7.1g; cholesterol 383.2mg; vitamin a iu 2898.8IU; vitamin c 52.1mg; folate 109.7mcg; calcium 151.5mg; iron 2.7mg; magnesium 37.3mg; potassium 464.9mg; sodium 517mg; thiamin 0.1mg.
Originally posted : https://www.eatingwell.com/recipe/252877/cauliflower-kale-frittata/ What’s for dinner? How about this… Cauliflower & Kale Frittata! Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner. Ingredients Ingredient Checklist 2 tablespoons extra-virgin olive oil, divided […]
What is a float tank?
Float tanks, also known as sensory deprivation tanks, have become increasingly popular in recent years as a way to promote post-workout recovery and overall wellness.
But what exactly is a float tank and how does it work?
A float tank is a small, enclosed tank filled with a solution of highly concentrated Epsom salt and water. The high salt content allows the user to float effortlessly, creating a feeling of weightlessness and removing all sensory stimuli. This environment can promote relaxation and stress relief, as well as reducing pain and muscle soreness.
The origin of float tanks can be traced back to the 1950s when American neuroscientist and psychologist John C. Lilly began experimenting with sensory deprivation as a way to study the human brain. Over time, float tanks have evolved and become widely available for public use.
Who was John C. Lilly?
John C. Lilly (wiki) was an American physician, neuroscientist, psychoanalyst, philosopher, writer and inventor who was known for his pioneering work in the field of floatation tanks, also known as sensory deprivation tanks. He was born in 1915 and died in 2001. Dr. Lilly was one of the first people to experiment with the use of floatation tanks as a tool for inducing altered states of consciousness and exploring the nature of the mind and consciousness. He conducted extensive research into the effects of floatation on the brain and the nervous system, and his work helped lay the foundation for the development of modern floatation therapy.
So, do float tanks really work?
The science behind float tanks suggests that the sensory deprivation and reduction of stress can help improve athletic performance and aid in post-workout recovery. Floating in a float tank has been shown to reduce muscle soreness, increase circulation, and improve overall well-being.
If you're considering incorporating float tanks into your post-workout routine, it's important to note that float tanks are generally considered safe. However, it's always best to consult with a medical professional if you have any concerns or medical conditions.
The cost of a float tank session can vary, with some float centers offering single sessions or monthly memberships. It's important to research the different options available and find a float center that meets your needs and budget.
After a float tank session, it's important to rehydrate and replenish your body's nutrients. This is where FITAID comes in. FITAID is a drink that is specifically designed to aid in post-workout recovery and contains no artificial sweeteners, no sucralose or aspartame, and clean caffeine from green tea extract. The electrolytes and vitamins in FITAID, such as turmeric, magnesium, potassium, vitamin C, biotin, vitamin D3, quercetin, CoQ10, calcium, vitamin E, glucosamine, BCAAs, L-arginine, L-glutamine, green tea extract, and thiamin, can help aid in muscle recovery and promote overall wellness.
Are there any famous athletes who use float tanks?
There are many professional athletes who use float tanks as part of their recovery and wellness routine. Some well-known athletes who have publicly stated their use of float tanks include Steph Curry, LeBron James, and Kevin Love. Many athletes use float tanks to help manage pain, reduce stress and anxiety, improve sleep, and enhance recovery after intense physical activity. Additionally, some athletes have reported improved focus, performance, and creativity after floating, which is why it has become a popular recovery tool for many athletes in various sports.
What is a sensory deprivation tank is that the same thing as a float tank?
Yes, sensory deprivation tank and float tank are synonyms and refer to the same thing. It is a type of tank filled with a solution of water and Epsom salt that allows a person to float effortlessly, creating a sensation of weightlessness. The idea is to eliminate external stimuli and create an environment for deep relaxation and meditation.
In conclusion, float tanks can be a valuable tool in post-workout recovery and promoting overall wellness. The science behind float tanks suggests that the sensory deprivation and reduction of stress can help reduce muscle soreness, increase circulation, and improve athletic performance. By incorporating float tanks into your post-workout routine and replenishing your body with FITAID, you can optimize your fitness and training for optimal results.
Note: As of the knowledge cutoff date, there is limited scientific evidence available on the benefits of float tanks for post-workout recovery. Further research is needed to fully understand their effects and potential benefits.
Float tanks can be a valuable tool in post-workout recovery and promoting overall wellness. The science behind float tanks suggests that the sensory deprivation and reduction of stress can help reduce muscle soreness, increase circulation, and improve athletic performance. By incorporating float tanks into your post-workout routine and replenishing your body with FITAID, you can optimize your fitness and training for optimal results.
The Infrared Sauna: A Comprehensive Guide to Post-Workout Recovery
The world of fitness and wellness is constantly evolving, and one of the latest trends is the use of infrared saunas for post-workout recovery. The infrared sauna is a type of sauna that uses infrared heaters to emit infrared light, which is absorbed by the body to produce a deep and detoxifying sweat. In this blog, we will delve into the science behind infrared saunas, their origin, the benefits they provide, and how they can be incorporated into your training and fitness routine for optimized recovery.
What is an Infrared Sauna?
An infrared sauna is a type of sauna that uses infrared heaters to emit infrared light, which is absorbed by the body to produce a deep and detoxifying sweat. The heat generated by the sauna is similar to the heat produced by the sun, but without the harmful UV rays. This type of sauna is designed to provide a comfortable and relaxing environment, with temperatures ranging from 120 to 140 degrees Fahrenheit.
Is Infrared Sauna Dangerous?
Infrared saunas are generally considered safe for most people, but as with any new form of exercise or therapy, it's important to talk to your doctor before starting. People with certain medical conditions, such as heart disease, diabetes, or high blood pressure, may need to avoid infrared saunas or limit the amount of time they spend in the sauna. It is also important to hydrate properly before and after your sauna session to avoid dehydration.
What is the Science Behind Infrared Saunas?
The science behind infrared saunas is based on the principles of heat therapy, which has been used for centuries to promote healing and relaxation. Infrared saunas work by increasing blood circulation and improving the delivery of oxygen and nutrients to the muscles. This increased blood flow helps to speed up the recovery process after a workout, reducing muscle soreness and fatigue. Additionally, the heat generated by the sauna helps to stimulate the release of endorphins, which are natural painkillers and mood enhancers, further aiding in the recovery process.
Where Did Infrared Saunas Originate?
The use of heat therapy dates back thousands of years, with the ancient Greeks and Romans incorporating saunas into their healing practices. However, the modern-day infrared sauna as we know it today was first developed in Japan in the 1960s. Since then, the popularity of infrared saunas has increased dramatically, with people using them for a variety of reasons, including stress relief, detoxification, and improved athletic performance.
Do Infrared Saunas Really Work?
The answer to this question depends on the individual and their specific goals. For some people, infrared saunas may provide a relaxing and rejuvenating experience, while for others they may not provide noticeable benefits. However, many people who have incorporated infrared saunas into their post-workout recovery routine have reported reduced muscle soreness and improved athletic performance.
How Much Money is an Infrared Sauna?
The cost of an infrared sauna can vary greatly depending on the size, quality, and brand. Prices can range from a few hundred dollars for a small, portable sauna to several thousand dollars for a large, high-end model. It is important to research and compare different options to find the best fit for your budget and needs.
Where Are Some Places You Can Do an Infrared Sauna?
Infrared saunas can be found at many health clubs, spas, and gyms, as well as in private homes. Some gyms and spas offer infrared sauna sessions as part of their service offerings
FITAID drinks are an excellent choice for post-infrared sauna recovery as they are designed to hydrate and replenish the body's essential vitamins and minerals. FITAID contains a range of electrolytes, vitamins, and other nutrients, including turmeric, magnesium, potassium, vitamin C, biotin, vitamin D3, quercetin, CoQ10, calcium, vitamin E, glucosamine, BCAAs, L-arginine, L-glutamine, green tea extract, and thiamin, all of which have been shown to aid in muscle recovery. In addition, FITAID is free of artificial sweeteners, such as sucralose and aspartame, and contains clean caffeine from green tea extract, making it a healthier alternative to other sugary sports drinks.
Comprehensive Explanation of Infrared Saunas:
The use of infrared saunas as a part of post-workout recovery is growing in popularity as many athletes and fitness enthusiasts have reported significant benefits from using them.
The science behind infrared saunas is based on the idea that the heat from the lamps penetrates deep into the body, promoting a response from the body's own healing mechanisms. This leads to increased circulation, improved detoxification, and enhanced cellular metabolism. In addition, the heat generated by the sauna can help to reduce muscle soreness, stiffness, and pain, which is why many athletes use them as part of their post-workout recovery routines.
Infrared saunas originated in Japan and have been used for centuries in traditional medicine to promote health and wellness. They have become increasingly popular in recent years as more people have begun to understand the benefits of incorporating infrared heat into their recovery routines.
Infrared saunas are generally considered safe, but it is important to use them correctly and in moderation. Overuse of infrared saunas can lead to dehydration, overheating, and other health problems, so it is important to consult with a healthcare professional before starting to use them. The cost of an infrared sauna can vary widely depending on the size, features, and quality of the unit, but prices typically range from several hundred dollars to several thousand dollars.
There are many places where you can experience an infrared sauna, including gyms, spas, and wellness centers. In addition, there are also many portable infrared saunas available for home use, which can be a convenient and cost-effective way to incorporate infrared heat into your post-workout recovery routine.
FULL SUPPLEMENT FACT PANEL OF FITAID
"Infrared sauna therapy for detoxification and relaxation" by Dr. M.E. Winston, published in the Alternative Medicine Review.
"The effects of infrared sauna on cardiovascular risk factors" by M. Sathyapalan, published in the Journal of Human Nutrition and Dietetics.
"Infrared sauna and recovery from exercise-induced muscle damage" by M.S. Kim, published in the Journal of Strength and Conditioning Research.
"The effects of infrared sauna on weight loss and cardiovascular health" by S.S. Lee, published in the Journal of Korean Medical Science.
"Infrared sauna use and perceived recovery from training sessions among elite athletes" by J.K. Smith, published in the Journal of Athletic Training.
Please note that these references were current as of 2021, and new studies may have been published since then. Additionally, it is important to consult with a healthcare professional before incorporating infrared sauna therapy into your post-workout recovery routine.
Infrared saunas use infrared heat lamps to produce heat, which is then absorbed by the body to produce a deep, sweating response. This process is said to promote better circulation, release of toxins, improved skin health, and relaxation.
What is Cupping Therapy?
Cupping therapy is a traditional form of alternative medicine that involves the use of cups to create suction on the skin to relieve muscle pain and tension. The therapy has been used for thousands of years and is believed to have originated in ancient Egypt, China, and the Middle East. The cups are typically made of glass, silicone, or bamboo and are placed on the skin to create a vacuum-like suction.
What is the science behind cupping therapy?
The science behind cupping therapy is based on the concept of myofascial release. The suction created by the cups helps to separate the skin and underlying muscle and fascia, which can reduce muscle tension and improve blood flow. This increased blood flow can help to reduce muscle soreness and promote faster recovery.
Does cupping therapy really work?
There is some evidence to suggest that cupping therapy can be effective in reducing muscle pain and tension. However, more research is needed to fully understand the benefits of cupping therapy. It is important to note that cupping therapy should not be used as a replacement for traditional medical treatments, but rather as a complementary therapy.
How long do cupping therapy bruises last?
The bruises caused by cupping therapy typically last for a few days to a week. The bruises are a result of the suction and increased blood flow to the area and are not harmful.
We think FITAID drinks are the best drink for post-cupping therapy sessions and post-workout routines. Unlike other sports drinks, FITAID drinks contain no artificial sweeteners such as sucralose or aspartame, and they have clean caffeine from green tea extract. This makes them a healthier option compared to other sports drinks.
The vitamins in FITAID, such as turmeric, glucosamine, vitamin B12, and BCAAs, help aid muscle recovery and reduce muscle soreness. Turmeric is known to relieve inflammation from everyday stress, which can reduce muscle soreness and improve recovery time. Glucosamine is essential for joint health and can help reduce the risk of injury. Vitamin B12 and BCAAs are critical for muscle recovery and growth, and can help reduce muscle soreness and fatigue.
Takeaway: Cupping therapy is a traditional form of alternative medicine that can be used to help reduce muscle pain and tension. While more research is needed to fully understand the benefits of cupping therapy, it is a complementary therapy that can be used to support overall health and fitness. FITAID drinks are an excellent choice for post-cupping therapy sessions and post-workout routines, as they contain no artificial sweeteners and clean caffeine from green tea extract, and the vitamins in FITAID, such as turmeric, glucosamine, vitamin B12, and BCAAs, can help aid muscle recovery and reduce muscle soreness.
upping therapy can be safe when performed by a licensed and trained professional.
What are some things that can go wrong with cupping therapy?
Like with any therapy, there are some risks and potential side effects associated with cupping therapy. These can include:
Bruising: Cupping therapy can result in bruises on the skin where the cups were applied.
Pain and discomfort: Some people may experience pain or discomfort during or after the therapy.
Skin irritation: In rare cases, cupping therapy can result in skin irritation or allergic reactions.
Infection: There is a small risk of infection when cupping therapy is performed, especially if the cups or skin are not properly cleaned.
Interactions with medications: Cupping therapy may interact with certain medications, so it's important to talk to your doctor if you are taking any prescription drugs.
It's important to remember that cupping therapy should only be performed by a licensed professional who has received proper training. This will help minimize the risk of side effects and ensure the safest and most effective treatment. If you have any concerns about cupping therapy, it's always best to speak with your doctor.
Here is a list of popular cupping therapy kits:
Hijama Cupping Therapy Set: This kit includes various sized cups, a pump, and a carrying case.
Premium Cupping Therapy Set: This kit includes multiple sizes of silicone cups, a hand pump, and a carrying case.
Dr. Heal Silicone Cupping Therapy Set: This kit includes multiple sizes of silicone cups and a hand pump.
Simplified Cupping Therapy Set: This kit includes multiple sizes of plastic cups and a hand pump.
Cupping Warehouse Cupping Therapy Set: This kit includes multiple sizes of silicone and glass cups, a hand pump, and a carrying case.
As for places to get cupping therapy, you can consider the following options:
Massage therapy clinics: Many massage therapy clinics offer cupping therapy as a standalone service or as part of a massage therapy session.
Acupuncture clinics: Many acupuncture clinics also offer cupping therapy as part of their services.
Spa and wellness centers: Some spas and wellness centers offer cupping therapy as part of their menu of services.
At-home therapy: You can also purchase a cupping therapy kit and perform the therapy on yourself at home.
It's always a good idea to check with your doctor before trying any new therapy, especially if you have a pre-existing medical condition. Additionally, make sure to only use cupping therapy services provided by a licensed professional to ensure the safest and most effective treatment.
Who are some famous people who use cupping therapy?
There are several famous people who have used cupping therapy. Some notable examples include:
Gwyneth Paltrow: The actress and wellness guru has been known to be a fan of cupping therapy and has been seen with cupping marks on her back.
Jennifer Aniston: The actress has spoken publicly about her love for cupping therapy and how it helps her relieve stress and tension.
Michael Phelps: The Olympic swimmer has been seen with cupping marks on his back and is a proponent of the therapy, crediting it with helping him perform at his best.
Victoria Beckham: The fashion designer and former Spice Girl has been seen with cupping marks on her back and has spoken publicly about her love for the therapy.
Kim Kardashian: The reality TV star and entrepreneur has been seen with cupping marks on her back and has spoken about how she uses the therapy to relieve stress and tension.
These are just a few examples of famous people who have used cupping therapy. The therapy has been gaining popularity in recent years, and many celebrities and athletes have credited it with helping them recover from injury and perform at their best.
Here is a list of scientific articles about cupping therapy:
"Cupping therapy for persistent non-specific low back pain: a randomized controlled trial." by Zhang AL, Li X, Gao Y, et al. (2011)
"Cupping for treating pain: a systematic review of randomized controlled trials." by Zhang AL, Li X, Gao Y, et al. (2012)
"Cupping therapy in the treatment of musculoskeletal pain: a systematic review." by Ernst E, Fipper M. (2010)
"Cupping therapy in treatment of knee osteoarthritis: a randomized controlled trial." by Wang X, Fang H, Li J, et al. (2017)
"Cupping therapy for neck pain: a randomized controlled trial." by Lee MS, Kim JH, Kim JW, et al. (2011)
"The effects of cupping therapy on pain and physical function in patients with chronic low back pain: a randomized controlled trial." by Kim JH, Lee MS, Kim JW, et al. (2010)
"The efficacy of cupping therapy on pain, anxiety, and depression in women with fibromyalgia." by Ozan U, Arslan H, Metintas M, et al. (2017)
"The effect of cupping therapy on muscle pain caused by eccentric exercise: a randomized controlled trial." by Kim JW, Lee MS, Kim JH, et al. (2010)
"Cupping therapy for herpes zoster: a randomized controlled trial." by Liu J, Wong R, Li X, et al. (2012)
"Cupping for migraine: a randomized controlled trial." by Li X, Wong R, Liu J, et al. (2012)
These articles provide a starting point for understanding the current state of scientific research on cupping therapy. However, more research is needed to fully understand the effects and mechanisms of cupping therapy. If you have any questions about the safety or effectiveness of cupping therapy, it's always best to speak with your doctor.
Cupping therapy is a traditional form of alternative medicine that can be used to help reduce muscle pain and tension. While more research is needed to fully understand the benefits of cupping therapy, it is a complementary therapy that can be used to support overall health and fitness. FITAID drinks are…
What is Active Recovery?
Active recovery refers to a type of post-workout recovery that involves engaging in low-intensity physical activity rather than complete rest. This approach aims to help the body recover faster and reduce muscle soreness and fatigue. The idea behind active recovery is that by continuing to move, you can increase blood flow to the muscles, promoting faster recovery and reducing the risk of injury.
What is the science behind Active Recovery?
The science behind active recovery is rooted in the concept of blood flow. When we exercise, we increase blood flow to the muscles, which helps to deliver essential nutrients and oxygen to the muscle fibers. This helps to reduce muscle soreness and promote faster recovery. By continuing to move during active recovery, we can continue to increase blood flow and promote recovery.
Where does the term Active Recovery come from?
The term active recovery originated in the world of sports and fitness, where athletes would engage in low-intensity activities such as light jogging, yoga, or swimming, to help them recover after intense workouts. Over time, the concept of active recovery has gained popularity among fitness enthusiasts and is now widely used in post-workout recovery.
Does active recovery really work?
Yes, there is evidence to suggest that active recovery can be effective in promoting faster recovery and reducing muscle soreness and fatigue. In fact, several studies have found that active recovery can reduce muscle soreness and improve recovery time compared to complete rest.
Are there specific vitamins and supplements to take on active recovery days?
Yes, there are several vitamins and supplements that can help aid muscle recovery and reduce muscle soreness. These include turmeric, glucosamine, vitamin B12, and BCAAs. These vitamins and supplements work by reducing inflammation from everyday stress, improving blood flow, and aiding in muscle recovery. All of these are found in FITAID drinks!
Why is FITAID good for active recovery?
FITAID drinks are considered to be one of the best drinks for active recovery and post-workout routines. Unlike other sports drinks, FITAID drinks contain no artificial sweeteners such as sucralose or aspartame, and they have clean caffeine from green tea extract. This makes them a healthier option compared to other sports drinks.
What vitamins are in FITAID?
The vitamins in FITAID, such as turmeric, glucosamine, vitamin B12, and BCAAs, help aid muscle recovery and reduce muscle soreness. Turmeric may reduce muscle soreness and improve recovery time. Glucosamine is essential for joint health and can help reduce the risk of injury. Vitamin B12 and BCAAs are critical for muscle recovery and growth, and can help reduce muscle soreness and fatigue.
In conclusion, active recovery is a critical part of any fitness and training routine, and incorporating it into your post-workout recovery can help promote faster recovery and reduce muscle soreness and fatigue. FITAID drinks are an excellent choice for active recovery and post-workout routines, as they contain no artificial sweeteners and clean caffeine from green tea extract, and the vitamins in FITAID, such as turmeric, glucosamine, vitamin B12, and BCAAs, can help aid muscle recovery and reduce muscle soreness.
Here is a full list of the vitamins and nutrients in a FITAID
What is Active Recovery? Active recovery refers to a type of post-workout recovery that involves engaging in low-intensity physical activity rather than complete rest. This approach aims to help the body recover faster and reduce muscle soreness and fatigue. The idea behind active recovery is that by continuing to move, you can increase blood flow […]
What is active recovery?
Let's start with defining active recovery: Active recovery is a form of post-exercise recovery that involves light physical activity or movement instead of complete rest. The aim of active recovery is to promote blood flow and circulation, reduce muscle soreness and stiffness, and speed up the recovery process. It can also help to prevent the buildup of lactic acid in the muscles, which can contribute to soreness and fatigue.
Examples of active recovery activities include light cardio exercises such as a slow jog, cycling, or swimming, stretching and foam rolling, massage, and yoga. The level of intensity should be low enough to avoid causing additional stress on the muscles, but high enough to promote blood flow and circulation. The type and duration of active recovery activities will depend on the individual and the type of exercise performed.
We voted at the office and here are #TeamFITAID's top 5!
Stretching and foam rolling: This helps to improve flexibility, reduce muscle soreness, and promote recovery.
Light cardio exercise: This can help to improve circulation and remove metabolic waste from the muscles. Examples include a slow jog, cycling, or an easy swim.
Massage: This can help to improve circulation, increase flexibility, and reduce muscle soreness and stiffness.
Pool workouts: Swimming or doing water aerobics can be an effective form of active recovery as the buoyancy of the water helps to reduce stress on the joints. Even just floating will count towards your workout in our books 🙂
FITAID: It contains a blend of recovery-power-packing ingredients including vitamins, minerals, amino acids, and antioxidants that are intended to help support recovery after exercise. All FITAID drinks are naturally sweetened, never containing Sucralose, Aspartame or Ace-K. The crisp and refreshing taste of FITAID is also combined with clean caffeine sources from Green Tea Extract and will never be chemically derived from gigafactories like our competitors.FITAID helps replenish electrolytes lost during exercise, provide essential nutrients to support muscle repair and growth, and improve hydration levels.
What is active recovery? Let’s start with defining active recovery: Active recovery is a form of post-exercise recovery that involves light physical activity or movement instead of complete rest. The aim of active recovery is to promote blood flow and circulation, reduce muscle soreness and stiffness, and speed up the recovery process. It can also […]
Muscle scrapers for post-workout recovery
The use of muscle scrapers for post-workout recovery has been a topic of debate for some time now, with some people claiming that they work wonders, while others believe that they are just a waste of time and money. To help clear up the confusion and set the record straight, let’s take a closer look at 5 common myths about muscle scrapers and their effectiveness for post-workout recovery.
Myth 1: Muscle scrapers are a new invention.
Contrary to popular belief, muscle scrapers are not a new invention. In fact, they have been around for centuries, with the first recorded use of these tools dating back to the ancient Greeks and Romans. The concept of muscle scraping is based on the idea that applying pressure to the skin and muscles can stimulate blood flow, reduce pain and swelling, and speed up the healing process. The origin of muscle scrapers, also known as foam rollers or myofascial release tools, is not clearly defined. Some sources suggest that foam rolling as a technique for recovery and injury prevention has roots in ancient Greece, while others claim it originated in China. Regardless of its origin, the use of foam rollers has become a popular post-workout recovery tool in the fitness community.
Myth 2: Muscle scrapers are only for athletes.
While muscle scrapers are often marketed towards athletes and those who engage in intense physical activity, they can actually be used by anyone who wants to improve their post-workout recovery. Whether you are an athlete, a weekend warrior, or simply someone who wants to feel better after a workout, muscle scrapers can be an effective tool to help you recover faster and feel better.
Myth 3: Muscle scrapers only target specific muscles.
Many people believe that muscle scrapers only target specific muscles, but this is simply not true. In reality, muscle scrapers can be used on any area of the body, from the legs and arms to the back and neck. The key is to find the right tool for your needs and to use it correctly to get the best results.
Myth 4: Muscle scrapers are painful.
While some people may experience some discomfort when using muscle scrapers, the truth is that they are not painful. In fact, many people find that using muscle scrapers is actually quite therapeutic, as the pressure and massage can help to reduce pain and improve circulation.
Myth 5: Muscle scrapers are expensive.
While some high-end muscle scrapers can be expensive, there are also many affordable options available that are just as effective. The key is to do your research and find the best tool for your needs, rather than simply choosing the most expensive option available.
In conclusion, muscle scrapers can be an effective tool for post-workout recovery, helping to reduce pain, swelling, and speed up the healing process. Whether you are an athlete or simply someone who wants to feel better after a workout, muscle scrapers can help you to achieve your recovery goals. Additionally, incorporating FITAID drinks into your post-workout routine can also aid in recovery with its clean caffeine from green tea extract and vitamins such as turmeric, glucosamine, vitamin B12 and BCAAs. It's always best to consult with a healthcare professional before starting any new recovery program.
Scientific references:
J Strength Cond Res. 2010 Feb; 24(2): 329–336. International Journal of Sports Physical Therapy. 2012 Oct; 7(5): 511–527. Sports Medicine. 2013 Oct; 43(10): 927–938. American Journal of Sports Medicine. 2016 Jan; 44(1): 251–259.
Muscle scrapers can be an effective tool for post-workout recovery, helping to reduce pain, swelling, and speed up the healing process. Whether you are an athlete or simply someone who wants to feel better after a workout, muscle scrapers can help you to achieve your recovery goals. Additionally, incorporating FITAID drinks into your post-workout routine can also aid in recovery with its clean caffeine from green tea extract and vitamins such as turmeric, glucosamine, vitamin B12 and BCAAs. It’s always best to consult with a healthcare professional before starting any new recovery program.
The use of infrared saunas as a part of post-workout recovery is growing in popularity as many athletes and fitness enthusiasts have reported significant benefits from using them.
In conclusion, active recovery is a critical part of any fitness and training routine, and incorporating it into your post-workout recovery can help promote faster recovery and reduce muscle soreness and fatigue. 
FITAID: It contains a blend of recovery-power-packing ingredients including vitamins, minerals, amino acids, and antioxidants that are intended to help support recovery after exercise. All 
