One of the most important aspects of training is your post-workout muscle recovery. Although training is where stimulation for development and growth occurs, it is during your muscle recovery where actual progress is made. Needless to say, the better you take care of your body during recovery, the more you will benefit from your training sessions.
With a good muscle recovery regimen in place, you can cut down on the time you need for recovery, see better results faster and reduce muscle soreness. Here are our top foundational tips to make sure you have a solid base to help you improve your post-training recovery.
1. GET HYDRATED – You’ve probably heard it’s important to hydrate before and during your training sessions, but what you may not know is how important water is during recovery. Water helps to maintain body temperature and allows for over 50% of all chemical reactions occurring in your body. It’s also responsible for the movement of nutrients, digestion, absorption processes, circulation, and the excretion of wastes. Being partially dehydrated can affect and slow down your muscle recovery, so make sure you get in your water post-training too.
2. CONSUME COMPLETE PROTEINS – After tough training sessions, your muscles have micro-tears, which need to be healed. For your muscles to heal and rebuild they need complete combinations of amino acids. If you eat incomplete proteins your muscle may not get all the amino acid combinations they need, so make sure you’re eating complete proteins. Examples of complete proteins are meat, fish, poultry, eggs, and whey protein. Incomplete proteins are grains, nuts, beans, and peas. If you prefer your protein sources to come from plants, make sure you’re combining the correct plant protein sources to created complete amino acid profiles in your meals.
3. REPLENISH GLYCOGEN – Your glycogen stores become depleted through exercise and training. Adding simple carbohydrates to your post-workout recovery meal has many benefits. Carbohydrates help your body replenish energy faster and recover faster. With your energy stores refilled fast, your body focuses on repairing and rebuilding faster too. Carbohydrates also, cause your body to release insulin, which helps transport nutrients to your muscles and other body tissue.
4. EAT EVERY 2 TO 3 HOURS – Eating balanced meals, which include both complex carbohydrates and complete proteins, will keep a steady flow of amino acids and glucose going to your muscles. This steady flow will keep you in a state of anabolism (recovery), which will provide a faster and more complete recovery. Keep in mind: once consumed, amino acids only have a usable life of up to four hours. So, if all the needed combinations of amino acids are not present within four hours those amino acids will not be used for muscle repair. This is a big part of why you need to eat evenly throughout the day to keep you in recovery and rebuild mode.
5. GET ENOUGH REST – Every time you train you’re tearing your muscle tissue down, stressing your body out, and causing damage to take place. To recover from tough training, your body needs proper nutrient replenishment, but it also needs time to recover. Training too often without adequate time to rest and fully recover can cut down on the results you get from training and even lead to burning out. You need to take time between training sessions and get full nights of sleep.
Although there are several tips and techniques you can implement into your post-training regimen, these five techniques will help you establish a solid base to build from. Many athletes start to implement advanced or exotic techniques before establishing a solid base for recovery. Make sure you are always covering your bases for better muscle recovery.
Bonus: Adding a high-quality recovery supplement like Recover Surge can jump-start your recovery and help you head down the path to full recovery faster and more completely. To learn more about Recover Surge click the image below.