Top 4 tips for training recovery. Rest and recover is an essential part of any workout routine for everyone. The after-exercise recovery routine has a significant impact on fitness goals and sports performance and allows you to train much more effectively. Unfortunately, most people don’t have a specific after-exercise recovery plan. And here are some tips for you to get your post-workout ideas on track.
Why is recovery important?
According to an article from Frontiers in Physiology, it indicated that recovery after exercise is an essential part of muscle and tissue repair and strength building (Olivier, Wafa…Benoit, 2018). It also demonstrated that a muscle needs 24 to 48 to repair and rebuild, and working it again too soon leads to tissue breakdown instead of building. There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.
TIP1: REPLACE LOST FLUIDS.
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 significant amounts of water during hours of sweating.
TIP2: EAT HEALTHY, RECOVER WITH FOOD.
Eating the right nutrients soon after your exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout, mostly if you are performing endurance exercise day after day or trying to build muscle.
TIP3: 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 incredible 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.
TIP4: GET A BIT MORE SLEEP.
While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH), which is mainly responsible for tissue growth and repair.
Consuming a proper amount of carbs and protein after exercise is essential to recover. It will stimulate muscle protein synthesis, improve recovery, and enhance performance during your next workout. If you’re not able to eat within 45 minutes of working out, it’s essential to not go much longer than 2 hours before eating a meal. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. The recovery of the body will boost up only when you try to do all of them at the same time and put them all together.
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Olivier.D, Wafa.D, Dimitri.T, Laurent.B, Benoit.D. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology. https://doi.org/10.3389/fphys.2018.00403