Three Post-workout Recovery Tips
Whether you’ve just hit up a gym session, spin class, or outdoor run, there’s nothing like giving your body the care and attention it deserves after all that sweat and sweet exertion.
But what matters the most when it comes to getting the most out of your recovery phase?
Why Is Recovery Crucial?
Working out is hard, and it’s easy to forget that recovery time is just as important! After an intense workout, it’s important to take the time to rest the body. This means that it’s not just about going hard at the gym. It’s also about managing your habits in-between training sessions, so your body can grow stronger.
Skipping out on these things can lead to decreased performance, increased fatigue, and risk of injuries. If you want to get the most out of your workout routine, recovery is, without a doubt, even more important than the training sessions themselves. Even more so, they go hand in hand.
What Does Recovery Depend On?
Resting after a good workout is essential, but often it’s one of the toughest things to do. It can be really tempting to keep going, but recovery from training sessions really depends on a couple of main factors: getting enough rest, water, and nutrition.
Sure, we all like to track our progress and compare ourselves to others, but if you want to stay competitive and be the best you can be, recovery is key! Now let’s have a look at these 3 main factors for recovery, shall we?
#1 Nutrition
As all the fitness fanatics out there know, you can’t just fling your body around and expect it to stay healthy. Eating right is one of the essential components of recovery.
Nutrition is the super glue that will (figuratively) stick your bones, muscles, and cells back together after a workout. If you want your workouts to be effective, you’ve gotta keep up with your nutrition plan.
#2 Hydration
Hydration does wonders for the body after one engages in physical activity. Forget anything else. Guzzling some H2O should be your new post-workout routine! With it, all those squats and jumping jacks will be even more impactful.
In fact, keeping well hydrated is almost like a superpower, as it helps with muscle repair, nutrient distribution, and getting rid of byproducts from the energy released during a workout.
Without it, you may as well be trying to tape that broken vase back together with scotch tape. Barely helpful and definitely kind of ridiculous. Nutrition is a broad topic. And while there is no “one size fits all” plan, there are a few of general rules you could go by:
#1 Consume 1g of protein per lb of body weight daily (165g of protein for a 165 lbs person).
#2 Consume 0.45g of quality dietary fat per lb of body weight daily (75g of fat for a 165 lbs person).
#3 Consume a fair amount of carbohydrates with each meal.
So, stock up on all those nutritious foods because you’ll need all their energy for the days ahead! Like with nutrition, optimal water intake depends on individual factors as well as environment you’re in. But generally, you should make it a habit to always have a bottle of fresh spring/mineral water and sip regularly without reaching extreme thirst. So, if you want to feel the benefits of exercise and jump back into action the next day, make sure you don’t forget the most important step – staying hydrated!
#3 Sleep
When it comes to recovering from a workout, sleeping is just as important as doing the workout itself!
Imagine if your body was expected to keep running and running without rest. It would be exhausted, and you’d end up reaching burnout status real fast.
…STRETCHING IS ALSO A VIABLE THING TO DO IN THE CONTEXT OF RELAXING THE MUSCLES AND HELPING THEM RECOVER QUICKER AFTER A WORKOUT.
Sleep gives our bodies time to repair itself and replenish the energy that we use when working out. So, if you want to make sure that your muscles get stronger and you have enough energy for your next workout session, don’t forget about catching plenty of zzz’s! After all, sleep is the deepest state of recovery for the body.
Final Thoughts
As you can see, there are many things you can do to help your body recover after a workout. But without a doubt, the most important factors are nutrition, sleep, and hydration. Besides that, you can also engage in stress-management practices like mindfulness and meditation due to stress’ impact on the body’s recovery and growth.
Last but not least, stretching is also a viable thing to do in the context of relaxing the muscles and helping them recover quicker after a workout. By following these tips, you’ll be on your way to feeling refreshed and energized for your next session.
ATHLETIC Magazine – Become More Active With Lifestyle Optimization (Part One)
If you’ve been feeling off mentally, physically and emotionally as of late, the odds are that one or more things in your lifestyle need some proper optimizing.
Natural Bikini Magazine – Five Tips To Get Bikini Ready
If you were planning to drop some winter pounds before summer hit but you just never got around to getting your act together this article is for you.
INSPIRE Magazine – How To Make Training More Fun
Why most training programs fail, what you can do to make sure that yours doesn’t, and the steps needed to ensure your program sticks.
IPL Bikini Masters Pro Champion Christy Vaughn Lands Cover Of Natural Bikini Magazine!
“Seeing myself on the cover of IPL’s Natural Bikini Magazine has giving me even more inspiration. This validates that my hard work, dedication and consistency in the gym has clearly paid off…”
Natural Bikini Magazine – Anna Carranza: IPL Fitness Angels Pro
“I was feeling a fallen angel vibe and felt that I nailed it.”
New IPL Bikini Pro Victoria Turner Lands Cover Of Natural Bikini Magazine!
“Seeing myself on the front cover of my first IPL magazine is pretty awesome! I worked extremely hard for the past year and I’m super pumped that I have already accomplished one of my goals within the IPL.”