How to Boost Recovery After Workout
Nothing feels as incredible as completing an epic workout. Your heart is pumping, adrenaline coursing through your veins, your body feels detoxed from the sweat.
That is, until a little later on, when the exertion catches up with you.
Even though exercise is good for you, it is a form of stress on the body. Smart recovery habits will help you prevent injury, rest a little easier, and be ready to smash your next session. Here are five ways to boost your recovery after a workout.
Hydrate
Hydrating before a workout is vital for success, but don’t forget to replenish your fluids afterward, as well. If you start to get a headache or feel slightly nauseous after an intense workout, there’s a good chance your body is battling dehydration.
In addition to replenishing your fluids, you need to replace your electrolytes. This is even more crucial if you notice a white residue after you sweat: that’s your body expelling sodium. Use a supplement or raw food source that gives you a dose of potassium and sodium. Using BCAA supplements can also enhance your recovery when hydrating: this article may help you to decide which supplement is right for you.
Eat Protein
Whether you’re a runner or a bodybuilder, a powerful workout session challenges your muscles, encouraging them to get bigger and stronger. Protein is the other part of the equation for enhanced performance and recovery.
Proteins are often referred to as the building blocks of life due to the integral role they play in the body. Follow up your training session with a serving of lean protein to replenish your muscles and give them the fuel they need to recover before your next workout. Some great post-workout protein snacks include:
- A protein shakes
- Apples or bananas and nut butter
- Greek yogurt and granola
- Chocolate milk
Timing a meal with a more substantial source of lean protein, like chicken or lentils, is also ideal for promoting recovery.
Stretch and Release
After a great workout session, stretching can seem like a buzzkill. However, it’s essential for aiding in recovery and maintaining mobility. Take at least ten minutes after your workout to stretch as your heart rate returns to normal. Focus on the areas you worked during your training session.
Self-myofascial release (SMFR) with a foam roller or lacrosse ball can also help improve blood flow to promote recovery. Taking the time to do this at every training session will reduce the effects of delayed onset muscle soreness (DOMS).
RICE
Rest, Ice, Compress, Elevate: these are the steps of RICE.
If you experience an injury during your workout, follow this protocol to promote healing and get back on track. If the pain persists, don’t hesitate to reach out to a professional, such as a physiotherapist or sports doctor.
Celebrate Your Accomplishment
Physical health and mental health are closely interwoven– you can’t truly have one without the other.
Take time after your training session to celebrate what you’ve accomplished. Think about how far you’ve come. If your training didn’t go as you hoped, reframe the negative thoughts and consider the progress you’ve made and visualize success in the future. Doing so will keep you motivated and dedicated to your journey.
By practicing these five steps for post-workout recovery, you’ll be keeping your body safe while you strive to improve.