All that sweating while working out (visible, or not!) is fluid that should be replaced. Some of which can be replaced during the workout, but can absolutely be replaced afterwards, as well, to boost your recovery. Water is the backbone for every metabolic function and nutrient transfer in the body, so you can never go wrong with refueling with plain H20.
After depleting your energy from an intense workout, your body needs fuel to recover and repair muscle tissue. The body is “craving three times the amount of carbs as it does protein for a fast food source“, and 8oz. of chocolate milk (of all things!) has the necessary carbs and high-quality protein, as well as calcium, your body desires and can digest easily.
Potassium, in addition to sodium, is a key mineral in muscular energy. Bananas are a well known source of potassium, but potatoes are another, lesser known, post-workout winner.
Ideally, eat within 60 minutes of the end of your workout for optimal recovery!
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3. Stretch (or massage!)
After a tough workout gentle stretching is a simple and fast way to help your muscles recover.
Similarly, a massage feels great and improves circulation while enabling you to fully relax. Using a foam exercise roller is a decent alternative to a massage and costs less money, while will still easing tightness in muscles.
4. Rest or Sleep
Time is one of the best ways to heal muscles and recover from a hard workout. Your body has an amazing ability to tend to itself, if you allow it! Resting allows the body to repair and recover naturally. It’s not the only thing you can do to bounce back quickly, but sometimes doing nothing at all is the easiest thing to do.
Also, as you sleep amazing things – biological things – are taking place in your body. Getting the right amount of sleep is essential for anyone who workouts regularly. During sleep, your body produces the hormones responsible for tissue growth and repair. Get those z’s.