The Exercise Recovery Mistakes You Made Today
The actions you took after your workout are completely wrong, here’s the little things you might be getting wrong and how to do them better so you can hit tomorrow’s workout harder
You didn’t eat enough protein
Every exerciser knows the importance of protein, right? Eating a protein-rich meal in the hours pre and post-workout is essential for the growth and repair of muscle tissue. Authorities tend to recommend a minimum of 70 grams per day, but this is a baseline figure to prevent deficiency. When you introduce training into the mix, you need plenty more – particularly in recovery from working out. The University of Jyväskylä reviewed the recovery effects of post-workout whey over three months. In addition to its clear muscle-building benefits, whey protein was found to be most effective for shedding body fat. Try a product such as ProMera Sports Whey Pro80 is the highest-grade whey protein on the market. With 24 grams of muscle-maximizing amino acids per serving, no added sugars and a mere 120 calories, it’s the go-to choice for amplified results and recovery.
You got sucked into a mid-week Netflix binge
You’re constantly being battered with the importance of aggression, focus and energy when it comes to performing, but it’s worth remembering growth is generally governed by recovery. You’re only breaking down muscle fibers when lifting weights, increasing the need for more rest. Aim to sleep for between 7 and 9 hours each night, and hit the off switch on that tablet an hour before hitting the hay. The University of Texas Southwestern Medical Center found it took 60% longer to get to sleep when using electronic devices at night.
You stopped hydrating when you left the gym
Other than building muscle and burning fat, intense exercise seriously depletes your body of water. Dehydration can lead to impaired muscle and cognitive function, so it’s pivotal you take a regular gulp. The American College of Sports Medicine (ACSM) recommend 5-7 ml of water per kilo of bodyweight around your training time. Added electrolytes also replenish muscles post-workout, and in ProMera Sports Alpha Recovery Plus, you’ll find a DOMS-defying combination of the essentials: sodium, potassium, calcium and magnesium.
You stretched while you were sweating
Your school gym teacher was probably a little weird, but what they told you about stretching was correct. Every muscle in your body is held together by connective tissue known as fascia. When your muscles ache in response to training, stretching – termed ‘myofascial release’ in scientific circles – aids recovery. A lesser-known benefit is its ability to aid weight loss. The KLEU Institute of Physiotherapy studied static stretching and discovered it actually prompted a more gradual blood sugar response. Take the chance to stretch during regular life, giving your muscles a balance of doing when you’re warm, like after exercise, and when you’re cooled down completely.
You did a light jog to aid recovery
Although rest is best for recovery, that shouldn’t be taken as evidence to sit at home watching endless amounts of TV. Intense exercise, in particular weight training, often leaves you sore and experiencing DOMS (delayed onset muscle soreness) in the 24 to 72 hours post-workout. While stretching works, so does light cardio – and the best form of this is swimming. A dip in the pool challenges your aerobic fitness, while the low-impact resistance felt by your body flushes out lactic acid.
You thought creatine was only for lifting heavier
You’d be forgiven for thinking that whey protein is the most researched supplement out there, but in actual fact it’s creatine. Research published in the Food and Nutrition Sciences journal compared creatine monohydrate with creatine hydrochloride, the latter found in ProMera Sports Con-Cret. While both boosted strength at a similar level, only hydrochloride induced changes in body composition (ratio of muscle mass to fat). Creatine aids recovery from intense exercise and enhanced adaptation to training.
Fashion often leads the way in the fitness industry, and with compression garments you’ll find a trend that is worth believing in. A review in the journal Sports Medicine analyzed the effects of compression clothing on recovery in 23 separate studies. Not only do the garments aid recovery after your max strength efforts, they’re also effective for enhancing performance in endurance sports like cycling. Plus, they help recovery when you’ve stopped training all together – try to slip on fresh pair though.
You relied on getting your vitamin D from the sun
Illness and infection are curveballs commonly thrown in the way of training progression, no matter how fit, strong and healthy you are. Fine-tuning your immunity is as important to recovering from exercise as much as the food you’re eating. Dosing up on vitamin D is a proven method of protection, and when the sun isn’t shining, the need is even greater. A study published in the International Journal of Sport Nutrition and Exercise Metabolism discovered 600 iU per day decreased the length and severity of conditions such as the common cold.
You’re only breaking down the muscle fibers when lifting weights, which increases the need for more rest. Aim to sleep for between seven and nine hours every night, and be sure to hit the off switch on that tablet an hour before hitting the hay.