Get Better, Faster: 8 Ways to Boost Your Post-Workout Recovery
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The post-workout recovery process is just as essential as the workout itself.
Your body requires adequate time to reenergize, repair muscles, and recover from soreness. Your recovery routine has a significant effect on your fitness performance and goals. Spending most of your time in the gym lifting may actually derail your progress.
In fact, you might end up not building a single muscle even with all the effort. Many people don’t understand that muscle growth can’t happen if a proper post-workout routine isn’t followed.
Nowadays, it is common to hear trainers argue that muscles do not form in the gym but grow after. The recovery process also ensures that you stay injury free. This way, your training can stay consistent.
The following article will outline eight ways to boost your post-workout recovery process.
1. Schedule Your Recovery Workouts
You need to plan for your recovery routine just as much as you prepare for your training. Your body’s muscle tissues get worn out when you lift heavy weights or engage in tough cardio activities. The energy stored in your body gets used up, leaving it in a state of fatigue.
The lack of adequate recovery time combined with overtraining can lead to exhaustion. If this issue isn’t resolved, it can impact the chemical and physiological components of your body in a negative way.
As a result, you might experience inflammation in certain parts of your body. And you might begin to miss your workouts because of the resulting soreness.
2. Replace Lost Fluids
A lot of fluids are lost during workouts, especially through sweat. So, you should make a point of replacing your fluids before, during, and after your workouts. Drinking fluids is an excellent way to boost the recovery process. In this case, it is highly advisable to consume water as the primary fluid. This is especially important if you are weight lifting and/or working out extensively, it goes without mentioning that you should have the proper footwear as well, check out a great list here.
All metabolic functions in the body are mainly supported by water. Having enough water in your body ensures that all activities in the body are running smoothly at all times.
3. Get Enough Sleep
Studies have shown that lack of sleep can reduce the ability to train effectively. It can also inhibit your body’s ability to adapt to any physical stress related to working out.
While you’re asleep, various hormones release in your body which initiate the recovery process. In short, this means that sleep induces a faster rate of recovery in the body.
There is also an increase in the secretion of muscle building hormones while the body is in a state of deep sleep. So, it’s essential to have a regular sleep routine every night. Also, ensure that you minimize distractions such as phones, books, and television. Your body needs at least eight hours of sleep.
4. Don’t Forget to Stretch
Stretching may be the most underrated exercise when trying to build muscle. Stretching is vital because it increases flexibility, which eliminates limits to compound lifting. After working out, you should spend close to twenty minutes stretching.
Stretching helps relieve tension in the muscles and reduce later soreness. Additionally, stretching over an extended period helps eliminate risks of artery blockage. It can even reduce your cholesterol levels over time!
5. Eat Healthy Foods
Proper nutrition will definitely boost recovery time. Since various body tissues get worn out during training, it’s essential to repair them with the right macronutrients. Protein-rich foods are necessary to rebuild muscle tissue and provide building blocks for enzymes and hormones in your body.
However, the amount of protein you should consume over a week is dependent on how much you train.
You also need to consume carbs, which provide you with the energy necessary during training. After working out, eat a snack that is rich in both proteins and carbohydrates to improve the recovery process.
6. Minimize Your Stress Levels
Not all stress is harmful. Obviously, stress from exercising is a good thing. But stress from missed deadlines, poor work environment, and lack of sleep are harmful.
Such stress has a great effect on your overall performance even when training. It can also slow your recovery process which then has an adverse impact on your body.
7. Get a Massage Every Now and Then
Massage boosts the circulation of blood in the body, creating a state of relaxation in the muscles. You can either schedule a massage with your therapist or self-massage. Massage sticks, foam rollers, and baseballs are some tools you can use to align stiff muscles.
At first, a massage might be a painful experience due to muscle stiffness, but it will help reduce inflammation. Apply gentle pressure on the areas affected until the pain goes away.
Additionally, compression clothing can help reduce muscle inflammation and muscle soreness. Check out this article if you’re wondering, “what do compression socks do?”
8. Ice Baths Are Your Friends
Many athletes claim to recover faster and heal from any muscles soreness from taking an ice bath. This routine dilates and constricts blood vessels to remove waste in the tissues.
Water therapy works by alternating hot and cold showers. When taking a shower post work out, alternate three minutes of hot water with one minute of cold water.
Need More Workout Recovery Help?
These 8 tips will help you improve your workout recovery astronomically. But if you need more advice, be sure to also check out our article on how much sleep athletes should be getting every day.
With all this information, you’ll be able to defeat soreness and fatigue in no time!