5 Quick Ways to Recover Post-workout January 20, 2017
Daily Yay #20 is to go for a run – whether it’s alone or with one of your pals. Whethere it’s just to the shop and back to get you started and get those endorphins pumping or 10k because you’re trying to hit a new record. The key is, eat well, stretch and learn how to recover post workout. Our lovely friends over at Tribe had this advice to help optimise your recovery, which will help reduce the risk of injury, allow consistent training and help you train to your potential. Here are 5 quick and easy ways to maximise your recovery.
1. Nutrient Timing.
Refuel with a 3:1 carbohydrate to protein snack within 45 minutes after exercise, this is your glycaemic window – the period when your body is most receptive to taking on nutrients.
Next week’s delicious Sea Bream with Sweet Plum Sauce is perfect for a post-workout fuel up!
2. Fuel your performance.
Make sure you eat a balanced macronutrient recovery meal within 3-4 hours after.
Opt for natural whole foods and include a range of protein, carbohydrates, fats, vitamins and minerals. Protein is made up of amino acids which are used to build and repair muscle tissues and carbohydrates are important to restore depleted glycogen stores.
3. Cool down.
Do not skip this. Factor 10 minutes into the end of your workout for some stretching. Cooling down helps dissipate lactic acid and other metabolic by-products, reduces negative effects of build-up in muscles and reduces the risk of delayed onset muscle soreness (DOMS).
4. Rest days.
The repetitive motion of running places physical stress on your body, so include rest days in your weekly training to help your body recover and repair itself. Non-running activates such as yoga, swimming and pilates allow muscles to recover from high-impact running, whilst also helping build aerobic fitness, strengthening muscles and flush stiffness with increased blood circulation.
5. Use a foam roller.
Using a foam roller after exercise is a great way to help break down lactic acid that can accumulate after long-hard sessions. Roller exercises help loosen tight tissues, reduce physical imbalances and increase mobility.
Here’s some more inspiration to get you in the mood for running from the wonderful team at Tribe. (don’t worry we’re not expecting you to run 31 marathons… just yet):
What to eat?
After a workout, it’s best to eat soon. And we mean within 30 minutes soon. This enables the body to kickstart the repair process using essential nutrients.