It is imperative for you to consider recovery as an integral part of your daily lifestyle. There are many bodybuilders who wipe out after their strenuous training sessions, and they also think it is absolutely alright to feel this way. Little do they know that an active post workout recovery is mandatory to build stronger muscles.
No matter what your fitness goals are, post workout recovery is essential. But, unfortunately, most of us don’t really pay attention to a post workout recovery plan. Here are the
7 best and most effective tips to help you set a post workout recovery plan
Give yourself a cooling period
Firstly, and, most importantly, give your body the required time to rest and relax. Consult any physician and you will be told that time is the best way to heal from any physical or mental workout. By providing enough rest to your mind and body, you are letting the body recover and repair itself. Allow your body to breathe easy and take rest. Giving your body the much required cooling off period is profoundly significant to get ready for the next strenuous activity.
Nutrition plan for post workout recovery
Secondly, have an appropriate post workout nutrition plan that assists in accelerating speedier muscle recovery and faster muscle growth. You need to understand that lifting heavier weights will irrefutably trigger anabolic responses in the body, and, therefore, it is must to consume a meal that has approximately 10 to 20 per cent of the total carbohydrate intake. Besides consuming enough carbohydrates, you must also consider a good proportion of proteins. Even fats should be consumed, but ensure that your fat consumption stays under 10 grams only.
Eat the best bodybuilding supplements
The fitness market is inundated with plenty of post workout recovery, bodybuilding supplements; however, the key here is to look for the best bodybuilding supplements for men. A good bodybuilding supplement will ensure a high level of muscle growth along with promoting muscle repair. In addition, the supplement should also reduce the overall breakdown of your muscles soon after the workout is over. It should also be able to provide you with nutrients that you are deficient in.
Drink plenty of water
This particular tip should come as no surprise to you. Logically speaking, your body loses a lot of fluid during the training sessions, which means you should be filling up the loss immediately after the workout for post workout recovery. Drinking enough water will help you recover your muscles and also boost the recovery process remarkably well.
Water also plays a pivotal role in transferring nutrients in the body, which will help in significantly improving the overall bodily functions. You should be wary about developing dehydration as it can cause greater damage to your muscles. Therefore, in order to keep your body hydrated, it is mandatory to keep on filling the fluids in the system for post workout recovery.
Sleep a bit more
Do athletes need to sleep a bit more? A study by Stanford University, says yes! A particular study from the university shows a vivid correlation between the amount of sleep and its impact on sports performance. The findings revealed that the ones who increased their sleep time ran faster sprints and hit more accurate tennis shots as compared to those who were getting their usual amount of sleep.
So, sleep a bit more after your workout session, and see great things happening inside your body.
Take ice baths
This particular tip is no secret anymore. Ice baths are strongly recommended for an effective post workout recovery as they unquestionably produce affirmative results. You will see many sportsmen, athletes and fitness trainers submerging their bodies in a bathtub filled with cold water and ice cubes. Ice bath for sure has infinite benefits, and one of its benefits is to help muscles recover faster. Besides, research suggests that taking ice baths can significantly reduce inflammation and soreness for up to 24 hours post workout and this will help in post workout recovery.
Drink less of alcohol
Cutting back on alcohol will take you a long way ahead in the recovery process and otherwise. A particular study suggests that drinking more than two drinks after a workout may hamper the body’s abilities to recover and recoup. It is, therefore, strongly advisable to limit the intake of alcohol. Instead, opt for cherry juice as it is believed that a glass of cherry juice helps in reducing the swelling caused at the time of muscle damage.
With the objective to reap the benefits of your workout and training sessions, make sure that you religiously follow the aforementioned post workout recovery tips. These post workout recovery tips will assist you in achieving desired goals in the best possible manner. This is a guest article by Melissa Mellie