Best Post-Training Recovery Tips
Everything you do after a workout is essential to getting the results you want — whether that’s to lose weight or to gain muscles while reducing soreness in your muscles. Creating a great post-workout routine using the tips below may help you maintain high energy levels and recover faster.
Read on below to see the different ways you can enhance your post-recovery regimen to maximize the results you reap, no matter your athletic ability.
Get Hydrated
Keeping up with hydration is vital to post-training recovery, especially if you were exercising intensively. Replenishing all the fluids your body loses can help to prevent muscle soreness, improve muscle flexibility, and build strength.
Be sure to drink a minimum of 16 ounces of water, or other healthy drinks such as:
Green tea
Black tea
Low-sugar sports drinks
Coconut water
These will have electrolytes such as sodium and potassium, which are essential for the relief and prevention of muscle cramping. It’s best to avoid caffeinated, sugary, or alcoholic drinks, as these may cause further dehydration.
Eat Protein and Carbs
Carbs can help because they restore glycogen levels, which can help to recharge your energy. Proteins, on the other hand, help with muscle recovery while providing amino acids that can rebuild and repair muscles. It’s also best to eat something within an hour after your workout.
Eating a balanced diet of lean protein, healthy carbs, and healthy fat can help to facilitate the changes you want to see in your body. For instance, try eating a cup of Greek yogurt or having a slice of whole-grain bread with peanut butter. Fresh fruit can also aid in replenishing lost electrolytes, so load up on fruit to prevent dizziness, weakness, cramps, headaches, and other negative symptoms.
Rest Days = Light Exercise
While many will think that your muscles will need a recovery day after intensively working out all week, you’ll be able to do light exercise. These can include yoga, swimming, or walking. These forms of active recovery can prevent the buildup of lactic acid, boost circulation, and remove toxins.
Engaging in various workouts such as trying to lift weights, going for a run, or cross-training at the gym may also help to target different muscle groups while encouraging you to use your muscles differently.
Always Do a Cooldown
Never skip the cooldown after your workout. This will help your heart rate gradually go back to normal. It can also help prevent blood from pooling in your lower extremities, resulting in feeling dizzy or lightheaded. Doing your cooldown properly may also relieve stress, prevent injury, and prevent sore muscles.
While it might be tempting to stop completely after a hard workout, be sure to take at least five or six minutes to stretch out your major muscles and focus on your breathing. Stretching will ease muscle tension, boost mobility, enhance blood flow, and promote oxygen delivery to your tired muscles.
All of these things combined can help to facilitate the recovery and repair of your body while helping it become stronger.
Prioritize Sleep
Because bedtime is when your muscle gets the chance to deeply recover after all you do throughout the day, sleep deprivation will only prevent the protein synthesis process for muscle repair. To help prioritize your sleep, come up with a routine that will help you get as much sleep as possible.
You can try creating a soothing ritual to help you sleep better, which can include dimming the lights, diffusing a relaxing scent such as lavender, or practicing meditation before bed.
Conclusion
It’s extremely important not to neglect the benefits you can reap from creating a proper recovery routine. By simply setting aside a few minutes of your time, you can enjoy more rewards from your workout while helping your body recover more exponentially.
