Muscle pain, apathy, loss of motivation are not an indicator of your weakness. This is only evidence that the body did not have time to recover from the previous load. After a workout, it is important to give the body a break from exertion and recover for the next session. The better your recovery, the more chances you have to turn everything you have gained through hard training into great results. For a quick recovery, you need to follow simple rules for the daily regimen and diet, as well as use additional tools that will help restore strength and desire to exercise.
So what helps you recover quickly after exercise?
Meals throughout the day
How fast your body recovers depends on how you eat. The diet should be balanced, i.e. proteins, fats, carbohydrates, vitamins, trace elements, and water must be present in the correct proportions and contain enough calories.
What can you eat before exercise
Can’t find a snack to your liking? Try one of these quick food options.
180 m orange juice + ½ scoop protein powder
Greek yogurt + 1 glass of berries
Blend: 1 cup high fiber grains, 2 tablespoons dried fruit, 2 tablespoons nuts
½ nutritional bar
½ turkey sandwich on whole-grain bread + fruit
½ peanut butter and jam sandwich
A small cup of cereal with milk and ½ banana
Nutrition after exercise
The body spends energy on physical exercises, which must be restored at the end of the session. Take a portion of protein right after your workout to protect your muscles from damage and help your body recover. An hour later, you need to take a portion of carbohydrates and replenish glycogen stores. Don’t forget to drink during and after your workout!
Post-Workout Foods – Sample Menu
Not sure what to eat after a tough workout? Try one of these ways to recover quickly:
¾ cups of cottage cheese with fruit
600 ml skim milk
Protein Fruit Smoothie
1 sourdough muffin + 2 hard-boiled eggs + tomato slice
1 cup chopped turkey on a salad with whole wheat bread
120g canned tuna + whole wheat pita
Greek yogurt with fruit + honey
Getting enough sleep is the key to post-workout recovery. In a dream, an intensive recovery of the body in general and muscles in particular occur. The required duration of sleep depends on the individual characteristics of the organism and averages 8 hours. Lack of sleep can lead to an increase in the time it takes for the body to recover, problems with concentration, and poor health.
Warm-up and cool down
You should never skip a warm-up – during this time you prepare not only muscles and joints for training, but also the nervous and cardiovascular systems. The subsequent workout will not shock the body, and the concentration of lactic acid (lactate) in the blood and muscles will decrease. Cooling down helps tired muscles to get rid of accumulated hydrogen ions and utilize lactic acid, so the athlete feels much better after training: the muscles will not be so stiff and heavy, the risk of injury will decrease, fatigue will be much less, and the mood will be better. Stretching exercises are great as a cool-down.
Massage is the best way to regenerate quickly after exercise. Massage enhances blood circulation in muscles and internal organs, relaxes overstrained and relieves pain in damaged muscles, improves muscle regeneration and recovery processes, enhances the lymph flow, activates metabolic processes, and eliminates congestion in tissues, improves joint mobility.
A warm bath increases circulation and metabolic processes in the body and relaxes muscles. Take a bath no later than 2-3 hours after training, preferably before bedtime. A cold bath is less commonly used for recovery, usually to relieve muscle pain. The blood drains from the vessels, reducing tension in the muscles, and rushes back after the procedure, helping to flush out the decay products from the body. It is recommended to drink hot tea and cover yourself with a blanket after a cool bath.
Bath and sauna
Russian bath and Turkish sauna are some of the most ancient ways to get rid of fatigue. The body temperature rises, the heart rate and respiration rate increase, the flow of arterial blood into the body tissues increases, and decay products are excreted. All this contributes to the early recovery of the body after physical exertion.
A contrast shower has a positive effect on blood vessels, ligaments, connective tissue. Different temperatures cause alternating vasoconstriction and expansion, resulting in improved blood supply to organs and tissues and metabolism. In addition, a contrast shower increases vitality and makes it easier to wake up in the morning.
Which of these methods to use is up to you. You can combine these methods. use suitable ones as needed. Remember, the main indicator that the body has recovered after exertion is a strong desire to return to training as soon as possible!