We talk all the time about how important recovery is, but how do we make sure we’re effectively resting? Maybe you’re good about taking rest days but want to see more gains when you head into the gym. Or maybe you’re a little impatient and hoping to speed up your recovery process so you can train more often. No matter the motivation, good recovery is just as important to your training as your workouts. So here’s a few ways you can boost the process.
Protein
This one is a popular subject, but that’s because it’s important! Protein is built of amino acids, the crucial fuel your body needs to repair and grow stronger. As you push yourself in your workouts, you’re literally breaking down your muscles. Your body then uses these amino acids to rebuild into something stronger. Consuming protein within 30 minutes of finishing your workout lets you maximize this window for your muscles to start repairing.
Prioritize the Body
So you just had an incredible workout, and you probably know it was good because you’re feeling sore. The issue is, the longer you’re sore the harder it is to get back to training! So how do you minimize pain and maximize recovery? Well, start by making sure you’re giving yourself plenty of time to warm up and cool down with your workouts. Jumping in and out of hard exercises with no warning is really hard on the body. Follow up your workouts with stretching and foam rolling. Maybe even treat yourself and get a massage. These will all help work out the lactic acid your muscles build up when you get pumped. If you’re still struggling with tenderness, try a topical CBD product on the affected area. Going the extra mile to take care of your body will help you feel and perform better.
Minimize Alcohol
I know, I know…this one probably isn’t fun to hear. But alcohol actually sets back your recovery in more ways than one. For instance, it dehydrates you and drains the body of the crucial nutrients it needs to recuperate. It’s the same reason heavy drinking leaves you with a hangover. Less intense nights of drinking still leave you with the same side effects, even if it feels more subtle. It also can have long term effects on your hormones, affecting muscle growth. If you want to make the most of your recovery, keeping a moderate alcohol intake can make a big difference.
Water
While we’re on the topic of drinks, focus on drinking water! This combats the dehydration and depletion that happens to the body when we push ourselves to the limit. Water also flushes out all the metabolic waste that is left over after each workout, helping our body repair and rebuild more efficiently. This also helps decrease soreness, one of the biggest struggles when trying to speed up recovery time.
Sleep
Probably the first thing that comes to mind when you think of recovery, and for good reason! The basis of good recovery means allowing your body to rest. And sleeping is simply the most efficient way to do that. While you’re busy sleeping, your body is hard at work repairing and strengthening all the areas you put to work. It’s also giving the mind some precious time to relax and unwind, so you have more clarity and less stress when you wake. To best maximize your sleep, try to spend some time before bed unwinding. Take time to set aside the day and relax, minimize your time in front of bright screens, try a CBD sleep tincture. Your body and mind will thank you for the much needed break.
As always,
Stay healthy friends!