Post Workout High
At the beginning of each training, the motivation is high. But most of the time, regeneration or muscle recovery after workout is neglected. When this happens, you suffer from sore muscles, over-training and are more prone to injury. The training plateaus which could discourage your continuing any more sessions.
Regeneration after training or any sport is the alpha and omega. No matter what your goals are, the body needs rest to recover and get better.
9 Fast Muscle Recovery Tips
1 Post-Workout Snack
45 minutes after exercise, the body uses nutrients predominantly well. Use this time to eat or drink food high in protein. This will help your body regenerate quickly.
Add whey protein to your favorite shake for a digestible, healthy after workout snack. Find out more digestible foods here.
2 Protein, Protein, Protein
Protein is the building block of muscles. With foods packed with protein, regeneration can happen real fast after workout.
A sweet protein bar instead of cake in the afternoon is a first step.
3 Whole Grain and Cocoa
White flour, sugar and trans-fat are not beneficial for the body. Whole cereal and raw cocoa contain natural healthy ingredients that support muscle regeneration.
Do you often feel tired and have heavy muscles? Zinc and magnesium are beneficial support for muscle function. Try it.
4 Warm-Up and Cool-Down
Do you get up in the morning and run at full speed? You don’t, right? Your muscles after a day of rest also can’t do that.
Be considerate and prepare for your training through warm-up and cool-down sessions.
A relaxed cool-down helps calm the circulation and nervous system, relaxes the muscles and initiates regeneration after exercise.
During warm-up and cool-down, choose exercises that are specific your training session. For example, if you want to practice pistol squats, heat up with squats.
Work with your own weight until your body becomes used to it. Exercises where the dead weight is too heavy is an exception.
Discuss with your trainer how best to scale these exercises. Don’t train until your muscles have recovered. As soon as you are comfortable with these new movements, begin to increase the intensity.
6 Plan Regeneration After Workout
Don’t leave recovery to chance. Plan the intensity of your workout the same way as your regeneration.
Adjust your plans if there is something amiss. Include 2 to 3 training days every week.
7 Train, Eat, Sleep
The principle is simple. The secret to fast recovery is regular training, good nutrition and enough sleep.
During sleep, the body can complete regeneration process without disturbance.
8 Regenerate Everyday
Those who constantly train have no energy and time left for muscle recovery. Plan your training sessions to suit your daily life.
Doing heavy physical work after weight training is just as counterproductive as rushing from A to B all the time.
9 Relax the Mind
20 minutes of breathing exercises, meditation, easy stretching or a walk in the evening can bring the mind to rest.
A calm mind supports regeneration of the body.
To See Results, Regenerate
The body needs to recover in order to build muscle, lose fat and stay fit. The regeneration process only happens after working out and during non-training days.
Let your body rest to recover and rebuild the structures that were burdened by intense training.
Regeneration is different for each person. If you train with a light to moderate load, 12 to 24 hours break can be enough for complete regeneration. While intensive training of individual muscle groups requires 3 or more days.
Generally, you can go back to working out as soon as your body is done regenerating. Indicators are:
- No trace of sore muscles or heavy limbs.
- No tired muscles in your daily movements.
- You feel rested and capable overall.
Regeneration is multi-dimensional, which means to achieve your fitness goals, you need regular training, proper nutrition and a healthy lifestyle.
Remember, the higher the training intensity, the longer the regeneration time.