Ways To Maximize Your Post Workout-Recovery
1. Get More Sleep
It seems easy but it can be so hard for many. Getting enough sleep is as important as moving everyday for our body. Multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra sleep after a hard workout might make for stronger muscles and better endurance!
2. Take a day or two off.
Rest days are as important as workout days. You need your muscles to recover from the hard work you've doing. Plan ahead of time, so if you are doing a heavy lift day or intense cardio session, take a day off the day after. Maybe save those hard workout days for the end of the week, so the weekend is all about resting. I like having an active rest day, so instead of spending my day in bed not doing a thing, I go for a walk and stretch, like a yoga class, or simple stretches at home.
3. Epsom Salt Baths
Studies show that Epsom salt can help regulate electrolytes in your body, ensuring proper functioning of the muscles, nerves, and enzymes. It will relax your muscles and will make the recovery much faster. Taking a bath once a week can be ideal, specially on your rest day. Perfect excuse to have some solo time, unwind and set your mind for a new week.
Dehydration can reduce performance potential, but also delay the recovery process. Exercise and an increased metabolic rate both increase the body’s need for water and electrolytes. It has been suggested that the minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females. So get that water in!
5. Proper Nutrition
Eating the right foods to fuel your body is key in recovery. Protein sources are required to rebuild muscle tissue. Be conscious of what you eat, protein comes in different forms and qualities. Some foods might have high protein but cholesterol and saturated fats as equal (packaged bars, meat and eggs), read labels and know what you are actually choosing. I opt for a plant based protein powders, like Vega - and I include legumes in every lunch and dinner.
Incorporate this in your everyday life, and you will see the benefits.
Now is your turn:
How do you recover from your workouts? Comment below!