By: Hy-Vee

Hydration

Drinking water frequently and not just when you’re feeling thirsty is key to a great recovery after working out.

Did you know that the body can lose more than a quart of water during one hour of exercise? So making sure you are replenishing that water is crucial. Staying well hydrated means more than just drinking water, since the body is also losing electrolytes. The imbalance of electrolytes may lead to muscle cramps, post-workout fatigue, and even confusion. Good sources of electrolytes include Gatorade, Pedialyte and other sports recovery drinks. Other key components of an ideal recovery include:

Mindful eating

Have a meal no later than an hour after a tough workout. This meal should include fresh fruits/vegetables, a solid source of protein and complex carbohydrates. Solid sources of protein include protein shakes, lean meats, Greek yogurt, eggs, etc. As for complex carbohydrates, try to include brown rice, sweet potatoes, whole-wheat toast or oats. Do not short yourself of these carbohydrates, for your body will use this fuel to replenish muscle glycogen levels. The fresh fruits and vegetables will provide antioxidants and other important micronutrients for your body to recover.

A proper cool down

After a tough workout, you should never skip a cool down routine. This allows your heart rate to come back to a resting level. Stretching after a workout is key for a proper recovery to prevent muscle soreness. Stretching also plays a great role in muscle growth which aids in lubricating the joints, and allows a person to perform better movements. Some cool down and stretching routines include yoga, a light walk and static stretching.

Getting enough sleep each night for optimal recovery

This means getting 7-8 hours of sleep per night. The body does not “catch up” on sleep, so a proper sleep schedule is important. If a person gets 4 hours of sleep one night and 12 hours the next, the body is not properly balanced and recovery won’t be optimal for either night. One way to get great sleep is to limit blue-light exposure an hour before bed by putting your phone/computer away or limiting TV viewing. Blue-light glasses are a great alternative for limiting exposure! Additionally, reading and/or journaling helps relax the mind before bed.

Resources:

https://boxlifemagazine.com/5-post-workout-tips-to-maximize-recovery-results/

https://www.sixpackbags.com/blogs/news/muscle-recovery-tips

https://thedoctorweighsin.com/muscle-recovery-after-workout/