Post Workout Tips For A Speedy Recovery
You have a killer workout that leaves you motivated and wanting more, when suddenly you wake up the next day feeling like your body was hit by a truck- the inevitable post workout muscle pain has kicked in.
As you limp around the next couple of days, you cringe at the slightest thought of physical activity. Your body needs days to heal and you can’t help but wonder how you can possibly have a consistent routine if this is the price you’ll have to pay every time?
The pain that sets in after a tough workout can often be discouraging but fortunately, there are ways to combat it and reduce your body’s recovery time. With a proper post-workout plan you can set yourself up for a speedy recovery and be back in the gym in no time.
Here are the eight most effective ways to optimize and decrease your recovery time:
Stretching after a workout is crucial for relieving tension, soreness and delivering essential nutrients to your muscles. It is very important to allocate time for a proper stretch after exercising, as it is a quick and easy way to ensure a smooth recovery. Even five to ten minutes spent on stretching will have an effective impact on your body.
EAT A BALANCED MEAL
Eating a proportionate meal of protein and carbohydrates between 20-60 minutes post workout will have a huge impact on your recovery. Research suggests that consuming a well-balanced meal is essential for restoring the energy in your body (glycogen), rehydrating you and repairing muscle damage.
TAKE A MAGNESIUM SUPPLEMENT
A study in the Medicine and Science in Sports and Exercise Journal, suggests that taking 500mg of magnesium is enough to protect against inflammation in the body, which is a major cause of muscle soreness. Magnesium also aids in regulating insulin and increasing metabolic efficiency resulting in an overall improvement in your athletic ability and recovery. You can also get it from natural sources such as dark leafy greens, nuts, fish, avocado, bananas, dark chocolate, among others.
DO LIGHT CARDIO
Although more exercise after a tough workout may be the last thing on your mind- twenty minutes of some light cardio is very helpful in aiding your body’s recovery. Going for a brisk walk (outdoors or treadmill), or riding a stationary bike, will increase the blood flow in your body, rushing nutrients to your sore muscles and reducing the lactic acid build up, which significantly increases the pain that you feel.
SIT IN A SAUNA
Sitting in a sauna for ten to twenty minutes will raise your body’s temperature and increase circulation, which helps in combating muscle stiffness and soreness. Be careful not to over do it in the heat by listening to your body’s natural cues.
Receiving a massage post-workout is a great, relaxing way to help heal your body. A massage will increase your circulation, rush nutrients to your muscles and reduce muscle swelling and soreness.
Finally, the most important thing you can do for your body is getting proper sleep. When your body enters a deep sleep, it is able to repair itself at an incredible rate. When we sleep our body produces the Growth Hormone that works towards repairing damage in your body and replenishing it.
Whether you can follow all of these tips or just a few- you will notice a big difference in your body’s recovery. So go on, give it a try and you’ll be back to working towards your dream body much quicker than you anticipated!