One of the most important aspects of looking after your fitness is to prioritize your recovery time. You need your muscles to recover so that you can continue to get fitter, faster and stronger.
While pushing yourself to the limit at the gym is great on so many levels, it is only one component of your wellness journey. Recovery is so important and is the secret to success when it comes to optimizing your fitness and reaching your fitness goals.
As the fall season approaches, it is important to figure out a recovery routine that works for you and that you can follow daily. From drinking shakes with collagen powder to going to bed early so you get at least eight hours of sleep a night, there are plenty of ways to boost recovery.
To help you on your wellness journey, we have rounded up all the top tips on how you can boost your recovery.
1. Eat Protein Post-Workout
During a workout, your body is using up a lot of energy and the proteins in your muscles can actually become damaged and broken down. So one of the best ways to boost up your recovery is to consume protein within 30 minutes after working out. One of the best options for this is to drink a collagen powder shake that will get the nutrients right into you and is something you can bring to the gym with you as well.
You should also eat protein before your workout too. This will help make sure that your body has everything it needs to get after it in the gym and not be as depleted at the conclusion. Don’t forget to also balance out the protein with carbohydrate-rich food too. This is what is going to help your body have the energy needed to get through a workout and also the energy needed to recover.
2. Drink a Lot of Water
Staying hydrated is equally another very important aspect of your recovery, In general, you should be looking to drink at least 15 or more ounces of water for every pound you lose while you are working out. The last thing you want to have to happen is to become dehydrated and then risk your body going into extreme fatigue.
Drinking water should not just be done at the gym either. You should really be staying hydrated all day long. This means drinking water when you wake up, throughout the day and before you go to sleep.
When you stay hydrated, your body will also be able to help you flush out all the lactic acid that has built up during your workout, meaning that you won’t feel as sore the following day.
3. Take Supplements
While eating natural foods and drinking lots of water are great ways to speed up your body’s recovery, sometimes we need some extra help with supplements. A great way to do this is with collagen powder, which you can easily mix into a range of shakes and even food. Research is showing that the addition of supplements like collagen powder can provide massive benefits for recovery and overall well-being.
4. Get a Lot of Sleep
In general, you want to get a lot of sleep—at least eight hours every day. This is because when you do sleep, your body has time to recover more. So of course, if you are wanting to recover faster and more efficiently from a workout, you will want to prioritize your sleep. In fact, sleep deprivation is one of the most harmful things that could happen in terms of muscle recovery and inflammation.
5. Splurge on Massages
Massages are extremely beneficial when it comes to speeding up recovery. In fact, getting regular massages can help prevent muscle soreness, increase flexibility and even enhance your athletic abilities. There is a reason that many top-performing athletes integrate massages into their weekly training plans—they really do help and make a difference.
6. Wear Compression Clothes
Another way to stimulate circulation in your body and help prevent inflammation while equally enhancing your recovery is to wear compression clothes. You can get undershirts and pants that you can relax and even sleep in that will help further support your body in recovery, In general, it is recommended to wear these for at least half a day.
7. Plunge in Ice Baths
This one is not relaxing, but it is efficient. Another great way to enhance your recovery is by taking ice baths after an intense workout. Being submerged in cold water helps with your muscle recovery and also flushes out all the lactic acid buildup.
If you are looking for ways to enhance your recovery, these seven options are sure to help you accomplish just that. What tips will you be trying first?
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