We tend to be intentional about our pre-workouts and warm ups but how much time do you spend on your post workout recovery? These three ways to maximize your recovery will help your body gain muscle, lose fat and reduce muscle soreness. At the end of the day you have to do what is best for your body to compliment your training. These are great tips for any level of training intensity and frequency.
Rehydration is essential to your post workout. Not only will it help rehydrate you after breaking a sweat it will also reduce muscle soreness. You can also opt for a low sugar sports drink for more electrolytes. Read about the benefits of electrolytes here. When it comes to food and muscle recovery one of your best options is going to be carbs. Unfortunately, we aren’t talking about the pasta and bread carbs but the “good” kind of carbs like these:
- Sweet potato
- Fresh fruit
- Chocolate milk
- Oatmeal
- Whole grain pasta
- Whole wheat bread
- Quinoa
- Legumes
Rest. Sleep is so important! There are two key benefits to sleep:
- Allowing your heart to rest and cells and tissue to repair. This can help your body recover after physical exertion. Also, as you progress through the stages of sleep, the changes in your heart rate and breathing throughout the night promote cardiovascular health.
- Preventing illness or helping you recover from illness. During sleep, your body produces cytokines, which are hormones that help the immune system fight off infections. Read more here. Sleep can also benefit your overall mental health and help you maintain balanced moods.
Make sure you schedule your rest like you do the rest of your days. You should prioritize your sleep the same way you prioritize your nutrition and your workouts.
Stretching. Doing a handful of stretches especially right after your training session can have a multitude of benefits including:
- Improves mobility – which can be crucial to your Olympic lifts
- Improved Blood circulation
- Eliminates lactic acid and helps to reduce soreness
Stretching can be static like long holds of positions like lunges, and quad stretches or dynamic stretching like a light yoga flow. Try moving your body in a gentle way that helps to cool down and stretch your muscles.
Regardless of your current training regimen getting enough food, water rest and stretching as part of your recovery will benefit you. What do you do that helps you feel your best after a tough workout?
PACIFIC WEIGHTLIFTING 