Get back faster with these expert tips
When I train, I like to do my best. Muscles may burn and sweat may flow. But this only works if you give as much importance to recovery as the training itself. My motto is "Train hard, recover well!"
Recovery shouldn't become a limiting factor. As a physical trainer, I've learned a few tricks over the years on how to recover my body faster so I can be fit again for the next near workout.
Drink a lot of water
Drink, drink and drink again! Rapid rebalancing of hydration levels after a hard workout is key to recovery. Water helps transport important nutrients, such as those in your post-workout meal and oxygen, to your cells. And if you want to strengthen your muscles or reduce fat cells, a good supply of nutrients is essential. Water also regulates body temperature and stabilizes heart rate.
It is best to combine water with some amount of precious minerals and amino acids, such as those found in recovery acids. High-quality BCAAs directly penetrate the muscles and give your body the energy it uses during training, which makes a real difference. After every intense workout, I drink my favorite pomegranate flavor.
Recover faster with enough sleep
After getting enough water, getting enough sleep is the second requirement to recover quickly. For a long time, I didn't care much about the quality of my sleep. Checking my cell phone in my bed, falling asleep too late, and constantly waking up tired in the morning
seemed normal to me. Several basic processes that keep you going while training occur while you sleep: damaged muscle fibers are repaired and growth hormones are released to build muscle. Since following these tips for restful sleep, I'm more productive during the day and do better in my workouts.
Eat foods rich in proteins and carbohydrates after exercise
Nutrition has a huge impact on your recovery and fitness. Food can be used as fuel to provide more performance, but also to recover as quickly as possible. Especially after strength training, when your
goal is to build muscle, your body needs a lot of protein and carbohydrates. To boost my brainpower, my favorite drinks are Plant Protein or Daily Protein + Focus. I also swear by a slice of whole wheat bread with bananas and protein fat or quinoa protein porridge.
Among the foods that can boost your recovery, you will usually find protein powders, legumes, whole or pseudo-grain products, oatmeal, cottage cheese, and organic chicken or fish.
Here are the best post-workout recipes!
Finally, I'm a fan of active rest. This is a rest day where you don't engage in strenuous exercise, but do incorporate some low-intensity exercises. If, like me, you find it difficult to do nothing for a day or two, active recovery is also a good solution for you. This type of
recovery also has many advantages, as minimal stress can enhance blood flow to the muscles. In this way, more nutrients reach the muscle cells needed for recovery and growth processes. It also really allows you to reduce the intensity of muscle pain. My favorite thing
to do is do a relaxing yoga session like yoga or lap yoga. I also love these 9 yoga exercises for extra relaxation. It's a great alternative for those who don't have much interest in yoga and gentle movement training.