4 Key Reminders for Proper Recovery After Workouts
We know you’ve been hitting the field hard and busting it in your training.
But spending hours running and conditioning, day in and day out, might actually stall your progress.
Recovery and rest are essential parts of any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the fitness itself. Recovery must occur before progress can be made.
Use these four key tips to help ensure you stay ahead of the curve.
1. Foam Roller
I can’t promise it won’t be painless, however it can help improve flexibility, increase blood flow and circulation, and break up knots in the soft tissue.
Using a foam roller is a good thing to do both pre and post workouts.
2. Proper Protein Intake
It’s not necessarily a timed affair after you work out, it’s more about the overall intake daily.
The anabolic window for the body to recover is anywhere from 24-36 hours after your workout. So the constant feeding of your muscles at every meal is what’s essential.
Things like chocolate milk, protein powder and lean chicken breasts are great for recovery!
3. Quality Sleep
Catching quality Z’s is more than just relaxing. This is the necessary downtime that your body needs to restore itself. This is what it's actually for.
At least seven hours is the ideal target to hit, although many people, including athletes, may need up to nine hours.
Find ways to make changes in your day that will allow you to get to bed earlier.
4. Active Recovery
Rest days give your muscles a hard-earned break from all the work they put in.
Some light movement like walking to the store, an easy bike ride, or lightly kicking around a ball along with some mobility drills could promote these effects as well.
All of these combined will ensure you stay with continued success in your training and continue to improve on and off the field.