Ok, so you have just finished your gruelling workout & you are want to recover as quick as possible?, then look no further.
Whether it be looking to get stronger, leaner, faster or more muscular, it all comes down to one thing & that’s recovery. The faster your body recovers, the quicker you can then train/ exercise again.
There are a number things you can look at in to helping assist with this .Here is a quick guide to refuelling & getting recovered from that workout / sporting event.
PROTEIN
Protein sources are required to rebuild muscle tissue and to supply the building blocks for various cells, tissues, enzymes, and hormones. Depending on how often you train during the week, protein recommendations can range from 1.0 to 1.6 grams of protein per pound of body weight per day. Carbohydrates, on the other hand, are muscles major source of energy; therefore, eating carbohydrates is essential at refuelling your body’s glycogen stores. Your body refuels glycogen at a higher rate within 30 to 60 minutes post workout so it’s important to consume some as well as a serving of protein.
SLEEP
It has been shown that lack of adequate sleep can decrease the reduce tolerance to training, alter mood, increase perception of fatigue and negatively affect the physiological mechanisms responsible for adaptation from the stresses of training. Hormonal secretion during sleep is one of the most important factors influencing recovery; after all, the purpose of sleep is to induce a state of recovery in the body. Anabolic (muscle-building) hormone concentrations and activity increase during sleep while catabolic (muscle-wasting) hormone concentrations and activity decrease. Disrupted or shortened sleep will negatively influence the effects of these anabolic hormones.
TIME OFF
Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. Remember recover is just as important as the training it self , if you do not allow enough time to rest, you can increase your chances of mental/physical burn out & potential injury.
FOAM ROLLER / MASSAGE
If your foam roller is sitting unused in the back of your closet, it’s time to get it out, since foam rolling will speed up workout recovery. Not only will foam rolling help reduce soreness and tightness so that you feel ready to get back to working out harder sooner, rolling out the knots can also help prevent injuries and can make you more flexible, which will aid in better performance at the gym. I would also include deep tissue massage in the same category as foam rolling. If you are unable to get in to a muscle group with a roller , then I highly advise finding a good sports massage therapist. Both are painful, but great for keeping muscles long & health.