Taking time to rest and recover after every work out session is an important of taking care of your health. You may already know why you need to take some time after exercising or training for competition. What you may not know is how to rest and recover after working out. Patience is key as you follow these four steps:
Sleep: According to the CDC, you should be getting anywhere from 7 to 9 hours sleep every night. If you're training and pushing yourself on a regular basis, allow for more time to recover so your muscles can heal and regenerate. A few things happen when get the sleep you need such as the release of growth hormone, faster muscle recovery and improved muscle regeneration. One thing you know by now is that sticking to a healthy, consistent sleep schedule takes discipline. It's important to tune out distractions when it's time to go to sleep like putting your phone on silent mode when getting into bed and closing your blinds to block light from entering your room.
Eat: Proper nutrition plays a major role in you getting the results you want from working out. It doesn't matter if you're training for your next amateur boxing match or are getting ready for a 5k your spouse wants you to run. It turns out that your body starts to use available protein to recover after working out and that your body is able to absorb protein and carbohydrates with in 45 minutes after your workout. There are a variety of foods you can eat right after your workout to help you get the results you need to be on top of your game. Some of them include:
- Fruit salad: What's great about eating fruit is that it's a fresh, healthy way to get enzymes you need to help break down nutrients you need for your muscles. The best route to go when eating fruit is putting together a simple fruit salad. The more color and variety, the more flavor you'll experience and more nutrients you'll receive.
- Greek yogurt: Not only is greek yogurt effective in helping with digestive health but it's also a source of protein and carbohydrates. You can add strawberries and blueberries for more vitamins and nutrients.
- Eggs: You could eat them scrambled or even boiled. Eggs are a great way to quickly ingest protein and nutrients that are effective in building muscle.
Hydrate: Dehydration is never a fun experience. Some of the symptoms of dehydration include constant thirst, feeling tired, fainting, dark-colored urine and less trips to the bathroom than normal. In order for your body to function properly and efficiently, you need water and electrolytes. Sports drinks can be helpful in replacing minerals lost through sweat. Always make time to drink water before and after every work out for the best results. Your body will thank you.
Mental rest: Removing yourself mentally will also help you with rest and recovery especially after finishing a grueling event like a marathon. There are many things you can do to rest your mind like spending an hour at the beach, binge watching a TV series on Netflix or meditating in a quiet room for 20 minutes. Chances are that you know the most effective way for you to take a break. By helping your mind reach a state of relaxation, it allows your body to do the little things like tissue repair and prevent the damage that comes from overtraining.
How will you recover from your next workout or competition? What things do you need to differently to get the rest you need? Share with us in the comments below!
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