The key to meeting fitness goals is having a proper routine. When most people start a healthy lifestyle routine, they often focus on exercising, but part of a healthy lifestyle is incorporating recovery routines that include nutritious pre and post workouts. Recovery helps the body repair itself after exercising and having a proper post-recovery routine will help improve the body repair time and eliminate unnecessary injuries.
Recovery and rest periods should be included in a weekly regimen, the body needs time to repair the muscles due to the wear and tear of exercising on the muscles.
What are Proper Recovery Techniques?
Post-workout is when the recovery process begins. The muscles are warm after a workout so incorporate stretching and foam rolling helps cool the body down and slow the heart rate down which is beneficial to the cardiovascular health. During exercising the muscles develop lactic acid and the stretching and foam rolling helps flush out the excessive lactic acids which helps eliminate muscles aches. To gain benefits from this technique perform foam rolling or stretches for 5-10 minutes after exercising.
Consumes Protein and BCAAs (Branch Chain Amino Acids) directly after exercising to replenish the nutrients loss during exercising. Amino Acids aids in repair and recovery through stimulating protein synthesis. Amino Acids are need for muscle growth, performance, and to prevent fatigue. BCAAs are made of three essential Amino Acids, leucine, isoleucine, and valine. Protein aids in repair and building lean muscle mass, its also “an important building block for the bones, muscles, cartilage, skin and blood.”(webmd)
Consuming a protein packed meal with a serving of carbohydrates and low amount of healthy fats after exercising is also essential, within an hour after exercising aids in the recovery process. Exercising depletes the body glycogen levels, the carbohydrates helps replenish the body and the protein helps repair the muscles. Healthy “Omega 3 Fatty Acids helps reduce muscle soreness and inflammation.”(ISSA)
Recovery after a workout is important but including daily habits such as drinking lots of water, soaking in Epsom salt after a strength training routine, and eating a healthy protein rich diet daily is going to help the body continue to repair and recover.
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