Recovering from a hard workout can seem complicated. Now you have a variety of high-tech equipment and devices to maximize your recovery. It’s easy to get hooked on the latest and most fashionable recovery equipment, and in some cases you can spend hundreds of dollars on this equipment.
The problem is that many people in this recovery process neglect the basics. It’s easy to get hooked on equipment that promises quick recovery instead of the fruits that are easily available, with great rewards on recovery.
Take micronutrients above all
The importance of major nutrients is well known, but we must not forget the importance of micronutrients. In other words, all the nutrients in food support good health. These include vitamins, minerals, antioxidants and phytochemicals. During high volume or intense training, metabolic demands increase. Vitamins and minerals support metabolism, immune system and growth.
These support muscle building and repair after a workout, most importantly during recovery. Foods such as fruits, vegetables, meat, beans, nuts and seeds bring nutritional joy to your expense. While processed foods such as pop-tarts and candy bars may be able to reach target levels of key nutrients, they lack the essential nutrients that support many of the body’s actions, such as recovery.
Take protein before and after your workout
Taking protein is important for muscle growth and repair. Getting enough protein before your workout is important to maximize anabolic activity during your workout and minimize muscle destruction. Post-workout proteins provide the building blocks for muscle growth. If you have difficulty eating a protein-rich diet, try protein powder. The optimal intake of protein is said to be 20-30 grams.
Set a time and take carbs before and after your workout
Carbohydrates are a good nutrient to fuel intense and strength training. A lack of carbohydrates increases muscle fatigue during workouts and makes it harder to recover. Eating carbohydrates after a workout is important to increase muscle glycogen production and speed recovery.
Don’t neglect sleep
The body grows during sleep and the tissues are repaired. If you don’t get enough sleep, it can have a big negative effect on your performance. Studies suggest that sleep promotes recovery from exercise fatigue. Lack of sleep increases cortisol and reduces insulin resistance. All of these can have a negative effect on muscle growth and recovery. High volume training without getting enough sleep can lead to overtraining.
For the cells of the body to work properly, they need to be hydrated. Dehydration can reduce protein synthesis and delay recovery after a workout. Evidence also shows that dehydration increases delayed onset muscle soreness.
Alcohol is a substance that causes dehydration, and its metabolism is stronger than that of other nutrients, so certain nutrients may not work during recovery. Post-exercise alcohol can also reduce muscle growth.
Maximize recovery with specific supplements
Tart cherry juice
Tart cherry juice has been shown to relieve muscle pain and may promote recovery. It also has other benefits that may help improve sleep.