Recover Faster With These Tips
How can I recover faster after my workouts? This is a frequently asked by many athletes and fitness enthusiasts. Recovery and rest are a crucial part of your workout routine. It has a huge impact on your fitness and sports performance gains. This recovery time is used to help muscle and tissue repair, as well as build strength.
So, is it possible to speed this recovery time up?
The answer is yes. What you need is an after workout recovery plan that will not only help recover faster, but that will ultimately help you to train better and achieve your fitness goals.
Check out these 4 different strategies. Do you have any tips that have helped you? Leave them in the comments, we would love to hear from you!
Self-Myofascial Release (SMR)/Foam Rolling
Rapidly becoming a protocol in most training programs, SMR offers a lot of bang for your buck. During training, you actually break down muscle tissue. This can lead to built-up adhesions and stiffness that can, over time, restrict the range of motion of a given joint and cause muscular imbalances, which can further lead to faulty mechanics, neuromuscular fatigue and injury.
By using SMR with foam rollers, lacrosse balls and other tools, you can massage out the adhesions, and get blood flow to the muscle for recovery.
The three macronutrients (protein, carbohydrates and fat) play a crucial role in recovery and energy production. Consuming an ample amount of protein is crucial for providing the body with amino acids to repair muscle tissue and organs. Carbohydrates are the body’s main fuel source, especially during intense activity, and they limit the rate of muscle protein breakdown. Lastly, fats are an important fuel source for the body, and they develop various hormones, like testosterone. Maintaining a balanced intake of all three—along with using important supplements like whey protein, creatine, and a good fish oil—is key for recovering well.
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
Breathing is not just bringing in air and exhaling it. Breathing is a movement, and in most cases it’s dysfunctional. Breathing correctly is not only important for getting enough oxygen, it is also directly linked to stress levels. With increased stress comes increased tension throughout the body and diminished recovery. Breathing from your diaphragm (the main breathing muscle) helps to re-establish vagal tone (which keeps your heart beating within a safe range) and ultimately improves recovery.
Source: Sports Medicine