You work so hard in the gym, so the last thing you will want is for the recovery process to impact your progression. If you want to reap the benefits of regular exercise, you must take the rest and recovery process seriously. To help you do so, we are providing some top tips on how to quickly recover after a workout.
Plan a Recovery Week
Overtraining can take its toll on your body, as it can cause extreme fatigue that can result in accidents in the gym, inflammation, missed lifts, and poor workouts. Avoid exhaustion by planning a recovery week, which allows you to restore your energy and muscles. So, slash the number of reps you regularly perform in half and perform with less volume to leave the gym with more energy.
Ample Recovery Time
Do you regularly suffer from muscle stiffness, tenderness, or experience a reduced range in motion or flexibility? If so, you might not be allowing enough recovery time between your workouts. Returning to the gym too soon after a workout can cause an injury, which may result in your heading straight to a physiotherapist. We, therefore, recommend leaving between 24 to 72 hours between training sessions to give your body a chance to recover from an intense workout so that you can maximize your next session at the gym.
A Good Night’s Sleep
A lack of sleep can impact your mood, cause fatigue, and have a negative impact on your body during training. What’s more, anabolic (muscle-building) hormones will increase during sleep, so it can help you experience improved muscle gains. It is therefore essential to experience 7 to 9 hours of sleep each night. If you can’t sleep for that length of time, try to fit a 30-minute power nap into your day to rejuvenate your body.
Enjoy a Recovery Supplement
A workout supplement could be the key to a faster recovery. For instance, a rebuild supplement from Sportsfuel Supplements NZ could aid recovery, support muscle growth, and improve your physical strength. Depending on the option you choose, you may only need to take it following a workout to both recover and grow your muscles.
Hydrate Your Body
Dehydration cannot only impact your performance in the gym, but it can also affect the recovery process. An increased metabolic rate and intense physical activity will increase your body’s need for both water and electrolytes. So, males should aim to consume 3.7 liters per day, while females should drink 2.7 liters per day.
Consume the Right Nutrients
Proper nutrition is important for a quick recovery following a workout. For example, protein sources can help to rebuild muscle tissue, as it will provide the building block for the repair of various tissues, cells, hormones, and enzymes. It is advised to enjoy between 1.0 to 1.6 grams of protein per kilogram of your body weight each day. Carbohydrates are also a vital source of energy for your muscles, so they are an effective way to refuel your body after exercise.