8 Ways to Maximize Your Post-Workout Recovery
- Push the Barrier, Don’t Annihilate It
I used to not allow myself to leave the gym unless I basically could not walk and for a while got results but over time my body could not recover before I hit it again and therefore, injuries erupted. If you workout to utter exhaustion every workout, damage accumulates over time and your body will revert its energy to repairing the damage rather than building new muscle. Challenge yourself during your workouts but you don’t have to annihilate your body each and every time or you will actually do the opposite of what you are trying to accomplish.
- Pre-workout Fuel
By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over.
Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially if you plan on an intense workout. I recommend consuming your meals roughly 1-2 hours prior to your workout to avoid digestive issues or cramps.
- Don’t Skip the Stretching
Stretching probably doesn’t sound sexy (or even necessary) when all you want is size, but it might be the most underrated player in muscle growth. By not having the necessary flexibility and muscle pliability, you might short yourself on muscular gains in many compound lifts. For example, if your ankles are too tight, you can’t go deep enough in a squat to reap maximum benefits.
- Perfect Your Post-Workout Protein
Go ahead and laugh at the “gym rat” types chugging their post-workout shake. While you finish your workout and crawl out the door, they’re feeding their muscles the necessary fuel to grow and improve. Post-workout protein is vital, especially if you haven’t eaten anything for hours. Aim for 20-50 grams of protein after each workout depending on your bodyweight. Most women will do fine with 20-30 grams, while men should aim for the upper range.
Whey protein is the most popular protein supplements, and for good reason: It’s convenient, easy to mix, and it offers a rapid absorption rate that’s perfect after a tough training session. Don’t merely go for taste or cost. Invest in quality whey isolate to see a difference.
- Eat Potassium-Rich Foods
While we’re on the subject of post-workout nutrition, you should consider including a source of potassium in your post-workout cocktail. Your potassium reserves will inevitably be sapped from an intense workout session. Potassium, among other nutrients like sodium and calcium, is a key mineral which plays a role in muscular energy. Bananas or potatoes are good potassium sources. Bananas go with nearly everything, but mashed potatoes in your first meal following the workout are also winners. Who would’ve ever thought of post workout mashed potatoes?? Add some lean protein and you have a winner!
- Focus on Quality Sleep
Catching quality Zzzz’s seems like a no-brainer, but it’s still all too common to hear how many people get less than six hours of sleep.
At least seven hours is the ideal target to hit, although many people, including athletes, may need up to nine hours. Find ways to make changes in your day that will allow you to get to bed earlier. For example, set a time limit on TV time or commit to a “technology blackout,” during which you don’t touch any sort of technology, after a certain time like 9 p.m.
- Do Some Active Recovery
Rest days give your muscles a hard-earned break from a self-induced beating at the gym. If you feel up to it, some light movement like walking to the store, an easy bike ride, throwing a Frisbee around, or even doing mobility drills could confer recovery-promoting effects as well. This is known as “active” recovery.
Light cardio after a heavy strength training session will help relieve soreness by stimulating blood flow and improving circulation to the muscles.
- Reduce Your Stress
Acute stress—like the kind you create from exercise—is a good thing. Chronic stress from other sources like work deadlines and inadequate sleep can significantly influence how you feel on a day-to-day basis as well as how quickly you recover. Too much stress can drastically protract your recovery time between workouts.
When intense workouts are thrown into the volatile combination of high chronic stress and an already overworked body, you are asking your body to eventually break down in the form of lackluster results or, worse, severe injury. Any form of stress in your life is going to take a toll on your overall well-being and your body’s capacity to take on anything further.
Take steps to reduce your stress level to ensure you can bounce back faster. Do something you really enjoy, make yourself laugh, and surround yourself with people you love.
The key here ladies and gentlemen is to set your SMART goals and then have a strategy that includes recovery, proper fuel, a consistent sleep cycle, and stress management. Seem like a lot? Not really, mostly just adapting to healthy habits. A great coach can also be extremely valuable to get you moving in the right direction and provide accountability while you are creating habits that fall in line with the body you want to have and the life you want to live.