Get More From Your Recovery Days
Rest and recovery is an essential part of any workout routine. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don’t have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.
The Importance of Recovery
Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session.
A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.
For weight training routines, this means that you should never work out the same muscle groups two days in a row.
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.1
Replace Lost Fluids
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.2
Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.How Much Water Do You Need Each Day2
Eat Healthy Recovery Foods
After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger, and be ready for the next challenge.3 This is even more important if you are performing endurance exercise day after day or trying to build muscle.
Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and carbohydrates.3
Rest and Relax
Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time.
Resting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.