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Recover Tips for after a Workout

Kate Corr provides some key tips to boost your recovery after a workout.

If you are reading this, then you are probably like a lot of people: hoping to get better gains after working out. Many people work out for a year and give up because they are not seeing any improvements. I wish I had known about these tips back then, because I would be a year ahead of where I am now. The following ideas are simple changes that you can make to your lifestyle. Simple as they may be, they are extremely effective at improving your post-workout recovery. That might involve increasing your muscle mass, reducing pain, or ensuring that you have more energy - all things that are ideal for someone who is seriously trying to see improvement.

What Lifestyle changes are the best for increasing post-workout recovery?

Muscle growth actually occurs after the workout, not during. Your body needs to be in optimal condition to see the most improvement and getting into optimal shape requires a lot of careful attention. You need to have a healthy diet, a good sleep schedule, a healthy mind state (yes, that actually matters), and getting all these different things in check can take some serious attention.

Keep your diet in check

Your diet is quite possibly the most important aspect of developing a healthy workout routine. You probably already know that you need a lot of protein to see any significant improvement to your muscle mass, but protein is not the only important thing your body needs. It is important to regulate what type of food you eat in regard to your workout schedule.

  • Make sure you eat carbohydrates before your workout. Carbohydrates supply energy to your body and you will need them to help you meet your maximum potential. It is best not to eat your meals any later than two hours before your workout.
  • Do not worry - the carbohydrates will still be circulating your body, especially if you consume slow-digesting complex carbs like those found in potatoes and whole grains.
  • Protein can be consumed anytime but should be consumed regularly. Since digestion is generally a slow process, as long as you have a regular intake of protein, you can be sure that it will be put to good use.
  • Another very powerful way to boost recovery after intense exercise is to consume turmeric. Studies have shown that turmeric can reduce the pain that is linked to (DOMS) and the way it does this is by lowering inflammation and by removing free radicals in the body.

Consider intermittent anabolic fasting

Anabolic intermittent fasting is a technique that has gained some popularity in recent years. The idea behind anabolic fasting is that you restrict your dietary intake to certain times on alternating days. The idea initially caused a lot of controversy - one would assume that consuming less food would lead to less gains. However, anabolic fasting has proven to be quite beneficial in a number of ways.

A study group were allowed to consume their daily calories within an 8-hour period. For the rest of the day, they were not allowed to consume anything except calorie-free drinks and amino acid supplements. For the rest of the week, their diets were pretty typical for gym junkies - high protein, lots of vitamins, minerals and complex carbs.

The results of the study showed that people who restrict their dietary intake on days following their workouts showed notable increases in muscle mass, as well as higher levels of fat loss.

Get a proper sleep with a good mattress

Sleeping on a bad mattress can have a tremendous effect on your workout routine. Most notably, it can leave you in pain that is strong enough to impede your workouts and your recovery. There is a woman who writes for Breaking Muscle who initially blamed her aggressive Brazilian Jiujitsu routine for her back pain.

It took her months to realize that most of the pain was actually caused by sleeping on a mattress that did not suit her body. A bed can cause, or rectify, a number of problems.

  • Sleeping on a mattress can misalign, or help to realign, your spine. If you notice problems with your spine, consider switching mattresses even just for a night. If things change, then you will probably want to consider getting a new mattress.
  • Sleeping on an uncomfortable mattress means you will be tossing and turning all night trying to get comfortable. This can leave you sore in the mornings and will make you prone to developing other injuries.
  • A comfortable mattress ensures that you will get a good sleep. If you do not, you'll wake up tired, and nobody likes working out when they are tired. These are the reasons you should choose a top mattress brand.

Make sure you stretch

Stretching may sound like it is more important for yogis and athletes, but it actually plays a huge role in muscle growth. Making sure that your body is properly stretched ensures that you can get the most out of your exercise routines. For example, you need to have the tendons in your arms properly stretched to do a full curl. You cannot have your ankles tight if you want to do a full squat. Stretching also helps to eliminate post-workout soreness and can actually help you work out for longer. It is recommended that you stretch for at least 20 minutes prior to any workout.

Do not push too hard

This can be applied in several ways. While it is true that you need to push your body pretty darn hard to see significant improvement, pushing it too hard can be counterproductive.

  • Do not go too far beyond your limit. You need to push your muscles beyond their normal capacity for them to adapt and repair themselves, resulting in muscle gains. However, if you push them to the point that they are sore for days, you are likely doing more damage than you are doing good.
  • Make sure you give yourself ample recovery time. You need at least a day in between workouts, and it is even a better idea to give yourself 2-3 days in between workouts, especially if they are particularly intense.

In conclusion

It is good to work out and keep your body in shape, but it is more important to make sure you have a healthy lifestyle that can support a regular workout routine. Ensuring that you have a healthy lifestyle is not difficult by any means, but there are some simple techniques that many people are not aware of.

If you follow the information in this article, you are sure to find that your muscle mass will improve and that you will be much less sore after a workout. Hopefully we have helped you make some positive changes!


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • CORR, K. (2017) Recover Tips for after a Workout [WWW] Available from: https://www.brianmac.co.uk/articles/article261.htm [Accessed

About the Author

Kate Corr is the founder of "Best Mattress Expert", a blog dedicated to helping people choose the best mattress brand.

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