Tips for a Great Post Workout Recovery Routine
There are many reasons people work out, but let's stick with one for the sake of this article - to lose that fat and get some abs. Imagine you do all the sit-ups and leg raise for months, yet you don't see any change. Or maybe you notice a change, but you are constantly feeling weak or sick. These and more are the effects of a bad post-recovery routine. With a not-so-effective routine, even a good workout might not give you the results you so desired.
In this guide, we will help you incorporate a great post-workout recovery routine for a more effective result. However, before we go into all that, let's first look at why a good recovery routine is necessary?
The Need for a Workout Recovery Routine
As earlier mentioned, it is normal to believe that you need to work out every day to achieve the results you want faster. This is only true if you have 'arm days' and 'leg days.' This means that you work on the arm muscles one day, and another day you work on the leg muscles (while the arm muscles rest). Believe it or not, your muscles need to rest. If you do a full-body workout, it is best to take days off. This is to prevent injuries and to give your muscles time to repair and get strengthened.
Another reason to imbibe a good workout recovery routine is to prepare the body for the next workout session. When the body is rested, it gains strength and elasticity to go another round than when the body keeps going non-stop. Also, there is a wrong and right way to help the body recover. The wrong ways might include the same procedures (done wrongly). The next section will focus on the right ways and tips for a great post-workout recovery routine.
Comprehensive Guide to A Great Post Workout Recovery Routine
In general, you’ll need to eat, stretch, sleep, invest in good body massage, and also in ice baths to achieve a great post-workout recovery routine. However, as we mentioned earlier, you may be doing the right thing the wrong way. Below is a detailed explanation of how to achieve a great post-workout recovery routine the right way.
Food is essential in regaining strength, but we are not talking about chocolates and sodas (neither are we saying you should restrict yourselves to salads). There are just some food nutrients your body needs to recover from a proper workout fully. In general, you need a proper ratio of carbs, protein, and fats to get your body running again. However, this ratio depends on the kind of workouts you engage in. Protein (Amino acids) helps repair and build new muscle tissues in the body, while carbs (healthy ones) help restore and increase the body's glycogen and replenish energy.
For a weightlifter, working out involves more activities that tear and stress out the muscles. Therefore, they need food nutrients that repair these stressed muscles and build new ones. This means that weightlifters should consume more protein than carbs (although both are needed).
However, for high-enduring sports, such as swimming, jumping, running, and so on, more carbs than protein are needed. This is because they need replenishment of glycogen and energy to do this kind of exercise.
Here are few tips to help you incorporate a good eating habit for effective workout recovery.
- Eat within 45 minutes after your workout session. This is because after exercise, your metabolism rate increases drastically, and your system will suck anything taken within 45 minutes.
- Drink (at least) 45 ounces of water after, before, and during your workout. You can decide to divide this your own way or follow our method: 17 to 20 ounces two hours before the workout, 8 ounces (half an hour) before you begin, 10 ounces every 20 to 30 minutes during the workout, and finally 8 ounces within 30 minutes of your workout's conclusion. This is according to the American Council on Exercise.
- The carbs you can eat include sweet potatoes, oats, pasta, edamame, quinoa, and so on.
- The proteins you can eat include beans (definitely), tofu, eggs, Greek yogurt, cottage cheese, fish, milk, and chicken.
- Healthy fats that can be taken include coconut oil, avocado, seeds, and nuts.
Quality sleep (not just any sleep) gives your body time to recover and repair. When you reach a stage of sleep, oxygen and blood are released by your body to help muscles repair and speed recovery from workout stress. Sleeping also helps your body secretes a hormone that is called 'muscle-building and growth hormone.' This hormone helps to build new and stronger muscles tissues. Besides, good sleep can treat mild workout pain because the muscles are relaxed during sleep.
Don't Forget To Stretch (Invest In Massages)
Stretching is meant to be done immediately after every workout session. This is because they help increase the body's flexibility and range of motion, improve blood flow, reduce pain (by assisting to loosen the muscles), improve posture, and reduce lactic buildup. Massages are also an excellent way to relax the muscle tissues when done correctly.
Apart from stretching and massages, you can also incorporate ice baths and contrast therapy into your post-workout recovery routine.
The Magic Ingredient- CBD
CBD is also known as Cannabinoid, has many health and beauty benefits. Although it is a major compound found in hemp (or marijuana), it can't get you high when you consume it orally, unlike its counterpart, THC. So how is CBD a magic ingredient for workout recovery? Continue reading below to find out.
- CBD can help to improve your sleep. Using CBD oil help relax the muscles, causing a smooth and peaceful night rest.
- CBD can help to relieve pain. One of the major benefits of CBD is that it helps to relieve and treat both mild and chronic pain. This can help you to bounce back to the gym in a short while with strengthened muscles.
- Finally, CBD helps to decrease inflammation of the muscles, which could arise during extreme workout routines. The best way to apply this is to take CBD orally or use CBD cream, lotion, or oil to massage the body. Either way, you'll get excellent results.
An effective workout should always end with a good recovery routine. In this post, we've examined the right way to achieve a great post-workout recovery routine; these include eating well, getting quality sleep, and massages. While the tips mentioned above can give you great results, CBD is that magic ingredient that can offer all you need for your post-workout recovery. Now that you know what to do, you can begin to incorporate a good workout recovery routine for better results. For quality CBD you can trust. Shop Uphoria CBD.