In today’s day and age, we can’t deny the fact that stress is already part of our daily routine. From the place we live, the work we have, the things to constantly remember, the lifestyle that we maintain and even in the food we eat. We tend to do a lot of things in lesser amounts of time. This does not excuse the fact that people shortcut their way to recovery also.
Under recovery varies in forms- achy joints, restlessness, sleeplessness, oversleeping, negative mood, weakened immune system, excessive fatigue, lack of motivation in the gym, or even if it is a long case of delayed onset muscle soreness (DOMS). Onto the highlights, there is something we can do about it.
Bad Habits at the gym that could risk your health
- Not Rehydrating- During a long or intense session, you can sweat off literally pounds of fluids.
- Intense workout without breaks- You’re on a workout kick or you’re full-on in training. Can’t stop, won’t stop. But guess what: You really need to stop and put in some recovery days.
- Too many breaks- Cross-training days in particular are important for reducing the risk of overtraining injury. Whatever you do, check your competitiveness at the door: Those recovery days should still be that, and not another day of intensity using a different form of exercise.
Ways to boost your workout recovery
- Drink more water- Hydration is one big factor in working out. You need to be hydrated before, during and after every session. Staying hydrated promotes glycogen synthesis that helps your body maintain proper temperature to mediate tissue breakdown.
- Cutting Alcohol- Taking in excess alcohol can hinder to your body’s ability to properly recover after a workout.
- Tucked in early- Sleep is the ultimate body recovery. If you have trouble getting seven to nine hours of sleep at night, it is recommended to take midday sleeps.
- Post workout protein- protein probably helps your muscles to recover from strength sessions. But that might not be the only time you need protein. You need as much as 1.2 and 1.6 grams of protein per day.
Maximizing the recovery
- Serious post workout nutrition- Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward.
- Potassium- Your potassium reserves will inevitably be sapped from an intense workout session.
- Quality Sleep- At least seven hours is the ideal target to hit, although many people, including athletes, may need up to nine hours.
- Stress Reduction- Any form of stress in your life is going to take a toll on your overall well-being and your body’s capacity to take on anything further.
The opportunity for muscle growth begins the moment you stop lifting, and that growth can’t happen without proper recovery protocol. Muscles don’t grow in the gym; they grow after. If you want to improve your workout recovery, you should prioritize post workout remedial.