8 Ways to Maximize Your Post-Workout Recovery
How hard you train in the gym is one thing, but it’s not the only thing.
In addition to understanding and executing your goals, eating the right foods, and going hard in the gym, you’ll also want to maximize your pre-workout and post-workout routines. Pre-workout and post-workout: They’re exactly like they sound: before and after your actual training session.
After intense training:
- Use a foam roller on your muscles.
After a hard workout session, using a foam roller loosens up muscles and helps break down the lactic acid in them. Plus, a foam roller reduces soreness and improves mobility.
- Treat your gut to probiotics.
More and more people are starting to take probiotics to help balance gut bacteria. Probiotics are “good” bacteria that help your digestive system, boost your immune system, and even help fight off certain diseases.
- Fuel up on protein.
30 to 60 minutes right after exercising is your “glycemic window”. (When the body can most easily absorb nutrients.) During that time frame, refuel your body with a 3:1 carbohydrate-to-protein ratio. 10-35% of your daily calories should come from protein. And for every extra pound of muscle you’re looking to gain, you’ll require 10 to 15 grams of extra protein per day.
- Eat real food.
To be you’re healthiest, research suggests that we eat the real, all-natural foods that our bodies crave. Within 3 to 4 hours after you finish exercising, have a balanced, nutrient-filled recovery meal.
- Don’t forget to rehydrate.
Drink enough water! One of the most important post-workout recovery habits is to rehydrate yourself. If you feel dehydrated from the intensity of your workout, you can replenish easily with a sports drink. Just keep a close eye on the ingredients/nutrition label and don’t drink them every day.
- Surprisingly, collagen will help your recovery.
You’ve probably heard that collagen helps the skin, hair, and nails. However, did you know that it also helps boost your body’s recovery period after a workout? Collagen is unquestionably the second most abundant nutrient in our bodies. When you add more collagen to your diet, you’re helping your body get stronger.
- Take 10 minutes for yourself.
After every workout, you should take 10 minutes to stretch, cool down, and prepare for the day ahead of you. Chill! It’s just 10 minutes….
- Take relaxing breaks.
Sometimes, it can be just as beneficial as the training itself, to just take a few breaks and relax. So, don’t just go full force all the time. Take an afternoon for yourself, and rediscover the world around you.
Those are 8 great ways to maximize your workout recovery. Start adding them to your routine today, and watch those muscles grow!
You’ll find that there are both pros and cons to adding a pre-workout to your routine. But, if you do your research, the pros outweigh the cons Try these Post-Workouts from GAT Sport to complete your workout routine.
Having trouble sticking to your routine during the fall season? We can relate! Here are 7 tips to help you keep up your workout routine during the fall season. For more, visit gatsport.com.