Your body’s ability to quickly and effectively recover allows you to get the most out of your workout and come back stronger than ever! Here are some essential tips to help your body recover quicker.
Nutrition
Good nutrition is always important, but there are a few key nutrients that can really make a big difference when it comes to recovering after a particularly hard workout or training session. Of course, we all know how important protein (plant or animal byproduct) is for muscle repair and development. Protein provides your body with essential amino acids, which are molecules that combine to form more protein.
Magnesium is another important mineral for aiding recovery as it helps to prevent muscle soreness and fatigue, as well as cramping/spasms. You can find magnesium in most electrolytes, sports drinks or you can take it as a supplement. It can also be found in whole foods such as chia seeds and pumpkin seeds.
Certain whole foods such as turmeric and watermelon (to name a few) can help alleviate inflammation, which naturally occurs after a workout. This can help reduce soreness and improve healing.
It is also important to take advantage of the small window you have post exercise to replenish your glycogen stores. Think about having a healthy snack within 30 minutes after finishing your workout.
Hydration
You can lose a lot of water through sweat, especially if you are exercising on a hot day. Adequate water intake during and after exercise will help to keep your body hydrated, maintain performance levels and therefore support proper muscle function. It also flushes out toxins produced during exercise, which helps to reduce muscle soreness and fatigue.
Sleep
One of the best things you can do for your body is to get a good night’s sleep! When it comes to recovery, sleep is when the magic happens. When you are asleep, your body is busy making repairs and building stronger muscle tissue. During sleep, your body releases anabolic growth hormones to repair tissue. Additionally, your body delivers more oxygen rich blood and nutrients to your muscles.
Following these simple tips will not only help you get the most out of your training, but also improve your overall performance!