Want to know if you’re doing the right things to help your body recover after a post workout? 3 things you should do after a workout to help your body recover and see more gains over time.
A strong recovery plan is essential to help your body get the most out of every post workout. Everything you do (or don’t do) afterwards can affect your results.
This guide looks at the best evidence-based ways to recover post workout. First, it is important to understand the basic physiological changes that occur after exercise. This is why post-workout recovery is so important. So let’s get started.
Why is post-workout recovery important?
Your muscles lose fat during intense exercise. And the body loses water and electrolytes through sweating. Suppress the immune system, reducing inflammation and increasing the risk of pain injuries and diseases. The more physically active you are, the more you are exposed to these factors.
This is why post-workout recovery is so important. Studies have shown that following a proper recovery program can help your body repair damaged muscles, accelerate muscle recovery, improve strength and body composition, and: reduce exercise-induced inflammation and immune system dysfunction.
Science-based methods to facilitate post-exercise recovery
Research has shown that following a proper recovery plan can significantly improve your performance without affecting your form and performance. But what should your recovery plan include to get the most out of your training? The 5 best evidence-based ways to recover after exercise
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Refuel and rehydrate
Your body quickly goes into recovery mode. It repairs muscles and replenishes depleted glycogen. Here are some tips to help you get the most out of your diet.
Start moisturizing and toning within an hour of your workout
Delaying carbohydrate intake by less than 2 hours can slow muscle glycogen synthesis by 50%, so studies have shown that the optimal time to start refueling and rehydrating is 15-60 minutes after exercise.
Eat 45-90 grams of fast-digesting carbohydrates after 45 minutes of moderate to vigorous exercise.
Carbohydrates restore glycogen levels in the liver and muscles. For high-intensity and intensive training (3-6 hours per day, 5-6 days per week), experts recommend 1.2 g/kg/h for 4-6 hours of recovery.
Eat 20-40 grams of high-quality protein
Studies have shown that post-workout protein consumption (20-40 grams) within 2 hours of the end of exercise significantly increases SMP. This has a positive effect on both recovery and future performance.
Consider protein supplements
The more you exercise, the more protein and carbohydrates you need to meet your physical needs during exercise and recovery. It increases muscle mass and increases lean muscle mass. muscle and strength development.
Mix carbohydrates with proteins in a ratio of 3:1
Adequate carbohydrate to protein intake is paramount, but evidence suggests that adding carbohydrates to protein at a ratio of 3:1 to 4:1 can help increase protein synthesis.
Stick to fluids or drinks with electrolytes
Muscles are essential for the proper functioning of the body. Supply tired muscles with vital nutrients. Studies have also shown that dehydration increases muscle soreness in the days following exercise.
Research shows that for every pound you lose, you need about 3 cups of water to stay hydrated. Drink plenty of water until your urine turns yellow or brown. If you exercise for more than 45 minutes, exercise in a warm and humid environment. or take a packet of saline solution. You may need to drink electrolytes.
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Consider supplements for exercise recovery
Once you’ve prioritized carbohydrates, protein, and water, you should consider what else you can add to your post-workout nutrition plan to improve recovery. Here are some exercise recovery supplements to consider that may be beneficial after a workout:
Creatine
Creatine, an amino acid found in muscles, is one of the most studied supplements for athletic performance. Studies have shown that creatine not only increases speed and strength and improves body composition, but also in recovery by increasing muscle glycogen uptake and protein synthesis and reducing delayed muscle soreness B increases. It can also play a role in reducing muscle breakdown and creatine inflammation.
Look for creatine monohydrate to start supplementation and start with a 20 g/day container for 5 days, then 3-5 g/day. Creatine can be obtained through supplements and food as well as through fish, meat and other animal products.
Sour cherry juice
Tart cherries are rich in antioxidant and anti-inflammatory properties. More and more studies have shown that sour cherry juice can increase efficacy. Reducing soreness and inflammation as well as accelerating post-exercise recovery for strength and endurance.
Most studies show efficacy using 8-12 oz (1 oz in concentrated form) twice daily, 4-5 days before and 2-3 days after strenuous activity or exercise to promote recovery.
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Take a cold shower
Cold water immersion (CWI) is a popular recovery strategy among athletes that speeds recovery from intense training.
CWI is associated with several short-term benefits associated with recovery after exercise, including: reduced muscle soreness after acute exercise; Fatigue is manifested by reduced signs of inflammation and muscle damage and rapid recovery of muscle strength.
Research also shows that cold water immersion improves sleep quality by reducing muscle soreness, inflammation, and pain. which is another important component of exercise recovery.
In studies, a typical CWI protocol involves immersing the tip and/or stem in cold water up to 46-59 degrees Fahrenheit (8-15 degrees Celsius) for 5-20 minutes.
If you’re interested in lifting weights, keep in mind that the CWI has drawbacks for track and field athletes. These include mild overgrowth and a lack of strength and power. But this effect was not seen in endurance athletes. And the benefits of CWI can be seen in strength-trained athletes who train chronically, train frequently, or are used to cold weather. This may still outweigh the potential drawbacks.
