Often, we find ourselves sore for days after intense workouts. There are a few recovery tips that I find seem to reduce soreness and help me recover faster. Some of them are no-brainers, but we still find ourselves not doing them!
This is definitely primary for recovery. Sleep not only helps with repairing muscles, but also helps with muscle growth. The amount needed is different for everyone. Many studies have been done, but only you know the amount of sleep required for your body.
However you train, whether you lift weights, run long distances, CrossFit, or kick box, your muscles are broken down and tiny tears in the muscle group are made. This leads to inflammation and muscle soreness. Massages can help reduce inflammation in broken down muscles and promote muscle cell recovery. The benefits of massage are tremendous, not only in recovery, but in helping improve flexibility, sleep, and circulation. Besides, who doesn’t like a great massage?!
Through training, we deplete our muscles of many nutrients, such as L-glutamine, a naturally occurring amino acid. That’s why supplementation is necessary during intense training programs. It can help you preserve muscle mass when dieting, decrease recovery time, and boosts your immunity to illnesses. I would say it is necessary.
Making simple choices like remembering your protein shake after an intense workout can make a huge impact on your recovery process. Nutrition is simple. You fuel your body to perform. Keeping quality proteins, carbohydrates, and fats in your diet is essential. Supplements are great for seeing faster results, but you first must have a proper nutrition plan.
A weekly yoga class is a great way to force yourself to stretch. With my busy schedule, I often don’t take the time to stretch as much as I should. By committing to a yoga class once or twice a week you can accomplish this. Plus yoga is a great form of relaxation, which can in turn help you get better sleep—which means it can aid your recovery in more ways than one.
Basically, all of these come into play in the recovery process and are all equally important. To be a great athlete and become CON-CRĒT® STRONG, you have to have a great blueprint for recovery. Hopefully this will help you get started.