4 Ways to Maximize Your Post-workout Recovery

May 06, 2019

4 Ways to Maximize Your Post-workout Recovery

Everyone who works out on a regular basis to reach their goals understands the effort it takes to perform each squat to maximum depth and push lunges until you cannot perform another rep. The burning sensation is something also familiar to regular workout warriors. However, despite the best workout efforts, the muscle growth and toning you are looking for will not take place until after the workout. Here are some steps you can take to assure a great post-workout recovery.

Visit a Spa or Steam Room

It may seem counterintuitive to sit in a steam room after an hour of running on a treadmill. However, it could be just what you need to ensure you receive maximum benefit from your workouts. The positive effects of heat therapy for muscles has been known for some time. Moist heat can help relax muscles and soothe nerve endings, which can help decrease the pain you experience after a hard workout. Time in a spa or steam room also promotes improved sleep quality, which enhances the body's ability to repair and rebuild muscle.

Pre-workout Nutrition

Most people understand the impact of the foods they eat following a workout impact their recovery process. But not as many people understand the foods they eat throughout the day, especially not long before their workouts, are just as important.

The process of digestion is lengthy. The foods you eat before your workout will circulate throughout your system following your exercise routine. This fact makes it important to consume high-quality proteins and complex carbohydrates in the hours before an intense workout.

Post-workout Protein

It is vital to consume protein following a workout. You should consume from 20 to 50 grams of protein following exercise. The amount you need is dependent upon your body weight. Whey protein is a simple-to-use protein source favored by many to fuel their post-recovery process.

Sleep

This one should be a no-brainer, but it is surprising to note how many people do not sleep enough at night. Sleep is not only for relaxation but is also necessary to facilitate the restoration process needed by the body following a workout. Seven hours should be considered your minimum for sleep, but many experts suggest you get as much as nine hours of sleep on days you workout.

Individuals who engage in regular exercise understand the sacrifice that is necessary. If you are like most people, you will want the maximum benefit from this sacrifice. You can guarantee yourself the best benefits possible from your workouts by developing an effective post-recovery workout routine.


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