Introduction
Recovery is a huge part of training that often gets neglected. It can be just as important to your routine as the work you put in the gym. Without it, you might not see the muscle growth you want, you are more likely to get injured, and you will struggle to keep going. Here are some key points to remember about recovery, and how to do it right.
- Sleep
It can be tempting to skimp on sleep to get in one more workout, or to watch just one more episode of Game of Thrones. But sleep is too important to your recovery to miss out on it. Aim for 7-9 hours per night, and see your body respond positively. Sleep is how your body heals itself, replenishes energy stores, and keeps your hormones in check. All of these things are critical to your fitness goals.
2. Hydrate
Hydration is incredibly important for recovery. Water is how your muscles function, so without it they won’t be able to recover and perform at their best. This is especially true for endurance athletes, who should be drinking water before, during and after exercise. Not only does it help you perform, but it also prevents exhaustion, and helps your body recover faster.
3. Stretch and roll
After your workout is the perfect time to do some foam rolling or stretching. Doing so will help prevent soreness, make your muscles more pliable, and prevent stiffness. Even just ten or fifteen minutes a day is enough to have a huge impact on your recovery.
4. Eat right
Protein, fat, and carbohydrates are all key to recovery. Give your body the food it needs to heal and grow your muscles, refill your energy stores, and keep you going. This is especially important in the 30 minutes following your workout, when your body is most receptive to nutrients. Aim for a balanced meal of protein, complex carbohydrates, and healthy fats.
Conclusion
Recovery is just as important as the time you put in at the gym. Getting enough sleep, staying hydrated, stretching and foam rolling, and eating well will all help your body heal and recover faster. This helps prevent injury, improve performance, and lets you see results faster.