Post-Workout Tips for Maximum Recovery
Everyone wants to have the best workout possible, but not everyone knows what that truly means. They may think it’s working out super hard — and that is definitely a part of it, but there are other things you can do which will help push your workout over the edge. Even if you’re just trying to push yourself every week to achieve better results, here are some tips for maximum recovery.
Eat a snack within 30 minutes
You’ve just finished your workout, and you’re feeling hungry. Should you eat? The answer is yes. A post-workout snack can help maximize your muscle recovery and growth. It’s important to refuel after a workout because if you don’t get the right nutrients in your body, it will take longer for your muscles to repair and grow. Here are some of the benefits of eating a snack within 30 minutes of finishing your workout:
- Your body will absorb nutrients better when consumed within 30 minutes of exercise. This means that the protein in your snack will be more effectively used to build muscle instead of being wasted as energy.
- Eating right after working out helps reduce muscle soreness by increasing blood flow and reducing inflammation in the muscles. This means less pain and better performance when you work out again tomorrow.
Get a massage
From reducing inflammation to healing muscle damage, there are a lot of benefits that come from getting a massage, especially if you use Cannabidiol-infused oils. That’s because CBD massage oil is shown to reduce inflammation and soothe sore muscles after exercise. This is especially beneficial if you’re working out regularly because it can help keep your body healthy and ready for the next workout session.
After a challenging workout, your body needs to recover and replenish fluids lost during exercise. Hydrating your body is essential after a workout, whether you’re a jogger or weight lifter.
Hydration is an integral part of post-workout recovery. The human body loses water during physical activity, especially when it’s hot outside. When this happens, the body can become dehydrated, leading to cramping and other unpleasant symptoms like headaches and fatigue. In addition, dehydration can lead to constipation and low blood pressure — neither of which is good for your health or athletic performance.
When you don’t drink enough water after exercise, your muscles take longer to recover from their hard work and may experience delayed onset muscle soreness (DOMS). Dehydration also makes it harder for your body to release lactic acid from exercising muscles — which can cause muscle soreness later on in the day or even days later if not properly flushed out.
Refuel with a high-protein meal
A high-protein snack or meal can help your muscles recover and rebuild faster. Eating protein helps you maintain muscle mass and strength, preventing injury and improving performance. Opt for lean meats like chicken breast, fish (such as wild salmon), eggs, yogurt, and cottage cheese.
After exercising, your muscles are in a catabolic state, meaning they’re breaking down muscle tissue to use as energy. Your body also needs protein to repair the muscle damage caused by exercise. That’s why it’s essential to eat protein after working out — not just carbs or fats — because they won’t provide enough protein for muscle repair and growth.
Take an ice bath
Take an ice bath. An ice bath is one of the best ways to promote muscle recovery after a workout because it helps reduce inflammation in your muscles. After working out, take a 20-minute cold shower or bath with ice water. This will help reduce inflammation and soreness after your workout by constricting the blood vessels in your muscles.
When you work out, your body releases inflammatory chemicals called cytokines into your bloodstream. These cytokines cause pain, swelling, and stiffness in your muscles, as well as fatigue and weakness. By taking an ice bath, you can reduce this inflammation by constricting blood vessels in your body.
In addition to reducing the number of cytokines released during exercise, taking an ice bath also increases blood flow to the damaged tissues in your body so that they can repair faster.
Overall, these five post-workout tips can improve your general recovery time. Try them out and see if they work for you—and most importantly, don’t forget to stretch.