5 Tips To Optimize Post-Training Recovery
One of the most important things that you can do to improve your workout program is to speed up your rate of recovery so that you can have more effective workouts more often. The quicker you can recover, the more you’ll be able to push yourself the next time out. That’s going to lead you to quicker improvements in your athleticism.
In addition, you’ll be in less pain if you manage your body well and make your recovery as simple as possible. That’s a great way to stay more comfortable and it will enable you to train harder. Let’s take a look at five great keys to improving your post workout recovery, starting well ahead of time.
When training, attempt to mimic the conditions that you will experience on competition day as well as possible. This can include temperature levels, humidity levels, altitude level and intensity workloads. If you are not training for a particular event, just try to keep working out in the same conditions as often as possible, so that your body is acclimated. In addition, before a big event or a big workout day, you can perform a taper to get ready for it. This consists of taking a week to two weeks to trim down your workload to about one-third of your peak volume. This will prepare your body for the big day and make it a little bit less taxing on you.
Have A Plan
Well before your workout, know what your workout is going to be an why. Are you going to work on cardio, endurance, strength, flexibility or something else? If you are going to work on endurance, you don’t want to be stuck over exerting yourself early, so pace yourself all the way and make sure you have something left in the tank when you need it. With intense cardio sessions, make sure you are giving yourself breaks between intense rounds. From MMA fighters to runners and motocross racers, far too many individuals try to give it their all for the first few minutes then are done well before the competition or workout session is complete. Pacing yourself will keep you in balance, and it will make it easier for you to refuel. That will enable you to keep your energy levels high without spiking them or causing big drop offs in energy.
Immediately After The Workout
As soon as you finish up, it’s time to go into full-on recovery mode. Don’t dilly-dally too much, even though it can be tempting. First, get your recovery started with proper refueling your body. Depending on your goals, you will want to take in a different ratio of protein and carbohydrates. You will want to take in a good quality whey protein supplement, such as Whey-Pro 5 and a good source of carbohydrates, which could include a carbohydrate supplement like Glyco-Muscle Fueler. Next, get comfortable, this can include taking a shower and getting into comfortable clothes that are temperature appropriate so your body is just focused on recovery. Then you will want to message and loosen up your muscles. A great way to do this is with a foam roller and stretching. This will help your muscles to relax and help them to remove toxins so they can get the recovery process working faster.
If you’re taking in your post workout protein supplement and carbohydrate supplement, you next need to get a full, healthy meal in you within one to two hours following your workout. Try to get food that is easy to process, such as lean meats and beans, rice or sweet potatoes. While leafy greens are healthy, they are not your focus right now. Make this a larger meal than you are normally consuming, as your body needs as much protein and fuel as it can get. If possible, follow up your meal with a nap so that your body can really rest and get energized again.
If you have to workout again the next day, make sure that you get a full night’s sleep and warm up as much as possible. You may need a 20-minute warm-up instead of a shorter one if your body is more fatigued, as it will help to wake up your muscles and get them ready to work again.
There you have it, five simple ways to improve recovery after workouts. With these five tips, you should be able to see better results, faster. Before you start your next workout session, take a little time to review your post workout regimen and see which tips you can integrate into your routine.