Did you know that over 80% of teenagers worldwide don’t engage in enough physical activity?
Exercising is imperative to our happiness, mental clarity, and of course, our physical health. However, our body needs time to recover after a grueling workout.
When we exercise incorrectly, our minds and body go through changes. Our bodies go through shock when we place our bodies and our minds under stress.
But how do we recover from a workout? What is the best way to heal from exercise? Keep reading below to learn the best ways to exercise recovery from your workouts.
1. Power Up With Protein
After an intense workout, your body needs adequate protein to help repair and rebuild muscle tissue. For the best results, consume 20 to 30 grams of high-quality protein within 30 minutes of your workout. Protein shakes are a convenient and easy way to get into your protein post-workout.
In addition to protein, your body needs carbohydrates to replenish energy stores and promote muscle recovery. Carbs are found in fruits, vegetables, grains, and dairy. Consume 50 to 100 grams of carbs within 30 minutes of your workout.
2. Hydration & Nutrition
Drinking plenty of fluids before, during, and after exercise is essential. This is perhaps the most critical factor in exercise recovery. Dehydration can lead to muscle cramping, fatigue, and even heat stroke.
Eating a balanced diet is essential for recovery, as well as for overall health. Exercise depletes the body of nutrients, so it is necessary to replenish them. A healthy diet rich in protein, carbohydrates, and fats will help the body recover from exercise and promote overall health.
3. Prioritize Recovery Foods
It’s essential to prioritize recovery foods rich in protein and carbohydrates. This combination will help to replenish your energy stores and promote muscle repair.
Try to eat your recovery meal or snack within 30 minutes of finishing your workout. This will help your body to take advantage of the nutrients best.
It allows your body to repair itself and rebuild muscle tissue. Without adequate sleep, your body cannot recover properly from exercise.
While sleep is often seen as a time for rest, it is also essential for your body to recover from exercise. Exercise can make you tired, so make sure to allow yourself enough time to sleep. Most people need 7-8 hours of sleep per night.
5. Injury Prevention
Warming up helps to increase blood flow and flexibility, which can help prevent injuries. It is also important to cool down after exercise, as this helps the muscles to recover and prevents cramping.
Stretching is another crucial element of injury prevention, as it helps to lengthen the muscles and keep them flexible. Finally, listening to your body and taking breaks when needed are essential.
Over-exerting yourself can lead to injuries, so it is vital to know your limits and take it easy when necessary. If you experience something unusual, it is important to consult a muscle pain doctor.
Understanding Exercise Recovery
These exercise recovery tips will help your body recover from the stress of exercise and become stronger. Remember to listen to your body and rest when you need to. By following these tips, you’ll be on your way to a healthier, more muscular body.
If you are looking for more people recovery tips, check out the rest of our blog!