Recovery is an important part of working out. If you aren’t recovering from today’s workout, how are you going to be ready to perform tomorrow? The right answer is you won’t be. Your body needs certain things pre-, post and hours after a good sweat session to get back in working order. Here are five tips from Team FitNice that will help you feel great after today’s workout and fresh for tomorrow’s.
Eat right away. Workouts burn through energy reserves and if you want your body to build those stores back up, you have to feed it. Proper refueling will help your tissues repair, muscles get stronger and be ready for the next day. Post workout fueling should include complex carbohydrates and quality protein and occur within 30 minutes of a session.
Drink up. Drinking fluids is important while you workout, especially for endurance athletes, but it’s likely you’ll need a even more when you’re finished. Luckily, good old fashioned water is all most people need to help their muscles start the repair process. Water helps the body get started with recovery by supporting all metabolic functions, most importantly flushing out the things that build up while you exercise and allowing much needed blood and oxygen back into torn up muscles.
Keep moving. Gentle movement, like walking, stretching or light yoga, is known as active recovery. Staying in motion promotes circulation, moving nutrients into needy muscles and waste from your workout out. More nutrients and less waste lead to faster repair, less soreness and a better next session.
Relax. Foam roll, stretch, maybe an ice bath if you’re really in need or if you’re lucky, a massage. Like performing active recovery, massaging muscles promotes circulation and tissue repair. An additional bonus: you can do this while you eat that high quality post workout food!
Go to bed. Sleep is the best time to recover. When you’re snoozing, the body is producing essential Growth Hormone to repair and build muscles. Getting plenty of quality sleep can lead to stronger muscles, better performance and more endurance while sleep deprivation has been shown to lead to decreases in performance and increases in recovery times.
Use these tips for faster recovery to feel better after each workout and before your next one! Have questions? Email us at Info@FitNicePT.com or fill out the form below.