If you’re a regular gym-goer, then you know the value of hard work. Why let all that hard work go to waste? We have 3 recovery rules to help you minimize the risk of injury, get the maximum benefit out of your workouts, and get you back in the gym on your next training day feeling ready to go!
3 Ways to Amplify Your Post-Workout Recovery
1. Consume Quality Protein Within 30-45 Minutes After Your Workout.
In the immediate post-workout window, your body is going through a lot of metabolic and hormonal changes. Your insulin sensitivity is high (which leads to better blood sugar control), your metabolism is high (which leads to more calories burned and a greater rate of fat loss), and your muscles are in a prime state for refueling, repairing, and rebuilding. Consuming protein within 30 minutes after your workout capitalizes on these beneficial changes by extending and maximizing their effect.
The amount of protein you need depends on a lot of things, including the type of workout performed, your weight, and whether you have any health conditions that impact the way your body metabolizes protein, but anywhere from 15-30 grams is probably sufficient.
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2. Foam Roll or Stretch for 10-15 Minutes After Your Workout.
Stretching and self-myofascial release (e.g., using a lacrosse ball or foam roller) are more effective after a workout since your muscles and joints are sufficiently warmed up. Post-workout mobility may also help reduce delayed onset muscle soreness (DOMS) and reduce your risk of future injury.
3. Hydrate, Hydrate, Hydrate.
Everyone knows they should be drinking enough water. But if you workout a lot, you need even more than usual! Aim to drink at least half your body weight in fluid ounces daily, and more if you’ve been sweating with your heart rate elevated. Water helps everything in your body function better, so drink up!