Recovery

 

Pippa Teague

NASM CPT

Infinite Potential Personal Trainer

 

What is recovery?

Basically the ability to shorten the time needed in between workouts so you can see more improvement faster!

 

Sore muscles are good! Something that doesn’t seem right? Not good. Sore muscles actually mean you have done your job during your workout and the muscles are growing / becoming stronger. If your muscles are painful to touch you probably overdid it a little and might want to wait until it’s more along the sore muscle range before working out again.

 

Here are a few things that will aid in recovery after your workout.

 

  • Active recovery – get moving. Light weights or bodyweight, bike, minimal raised heart rate
  • Stretching– if it makes you feel better and/or you have lost some range of movement
  • Nutrition– this one is a very important part of recovery. Replacing carbs after a workout and making sure you are taking in enough protein is key
  • Hydration – consuming enough water post workout to speed up muscle repair and prepare you for your next workout
  • Sleep– also very important. Less than 7 hours hurts recovery, more than 7 is good but more than 9 hours sleep helps the most in recovery
  • Massage and meditation – helps to decrease stress which delays recovery

The two biggest pieces to recovery I believe are nutrition, hydration and sleep.

 

Nutrition 

Protein

Protein is very important. It helps repair and rebuild muscle after activity.  Consuming the right amount provides building blocks to get that underway. It is recommended that you should consume 0.15-0.25 g of protein /lb of body weight.

 

-Carbs 

Consuming carbs post workout replenishes your glycogen stores. 0.5-0.7g/lb of body weight is recommended up to 30 minutes post workout.

 

Fat 

Fat should be limited right after your workout as  it slows down the absorption of the other nutrients you may be taking in but consuming it won’t reduce the benefits.

 

Here is a list of some examples of some good post workout food

Protein

  • Protein shake
  • chicken
  • egg whites
  • Greek yogurt
  • salmon
  • tuna

Carbs

  • potatoes
  • green veggies
  • Oatmeal
  • pasta
  • rice
  • Chocolate milk
  • fruits

Fats

  • avocado
  • Nuts
  • Nut butter

 

Hydration

Hydration is also very important for recovery. Not just before the workout and during but after is almost more important!

Hydrating after working out provides the following benefits for ultimate recovery

  1. muscle repair

when we work out muscles actually get broken down and repaired (which is what builds the strength ). For this repair water is vital in speeding this process up as our muscles are made up of 75% water!

2. Digestion

water helps with digestion by breaking down the food and absorbing the nutrients that our muscles need right after a workout- salts electrolytes (to name a few).

Sleep

Getting at least 8 hours of sleep is vital in your recovery after a workout. When you sleep growth hormones are released helping repair muscles, build bones and burn fat. Make sleep a priority in your training, go to bed at the same time every night and wake up the same time in the morning, take naps in the day if you miss out on sleep. Try to increase sleep on the run up to an event or competition.

 

 

Try to add some of these recovery suggestions to your next week of workouts and see how you feel !

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