Your recovery from your workout is just as crucial as what you do at the gym. Going through the proper steps of recovery after you workout will help you benefit from all that lifting and running. Here are five steps to follow after every workout so that you can benefit more from everything you put into that gym workout.
1. Your Workout Recovery Starts With Food
The best time to regenerate what you have lost in the gym is one hour after your intense workout. The best way to regenerate is to down a recovery shake made from a combination of protein and carbs. If you have access to a blender try protein whey, a cup of berries, a cup of water and a cup of almond milk for a great recovery drink. If a blender is hard to get to, try some lean protein like a piece of chicken. Stay away from most protein bars as they have too much fat. Protein is what the body needs right after a workout.
2. Deep Tissue Massage in Your Workout Recovery
A deep tissue massage will work wonders on the body after your workout. However, many of us don’t have access to their own personal masseuse. You can achieve what you need to do with a foam roller. This cylindrical piece of foam can be used to roll out the sore deep tissues after your workout. Place the roller on the floor and by using your back, legs, thighs, and shoulders, you can roll that massage into your body to help your workout recovery.
3. Get Wet in Your Workout Recovery
This may sound old fashion, but a hot bath can do wonders for your workout recovery. Draw a bath as hot as you can stand, add Epsom salts, and enjoy the heat of the bath for about half an hour. The hot water and Epsom salts helps to relax the muscles, reduce any inflammation, increase blood circulation and helps in detoxification.
4. Steam It Up for Your Workout Recovery
If you are lucky enough, your local gym will have a wet sauna. Sitting in a wet sauna for about ten minutes will help your workout recovery by relaxing your muscles. The wet sauna will also calm your nerves and help to detox your system. Follow this with a cold shower and your circulation system will be greatly improved.
5. Get Your Rest for Your Workout Recovery
It is important that you get your rest, as sleep is when your body goes through its repairing stage. Deep sleep is the time of hormone growth and tissue repair. Give yourself at least four hours between your workout and your bedtime. After your workout, adrenaline takes at least that long to purge from your system.