Post-Workout Recovery: How To Speed It Up After A Tough Workout
Some days are great when it comes to your workout routine. You have a good pump and motivation to workout, and on those days, you actually surprise your trainer with the amount of workout and the quality of workout that you do. But the real picture starts the next day, just after this highly motivated workout routine. The simplest of tasks feel difficult. It becomes difficult to even sit or stand.
We've all had these days, haven't we? Therefore, in this blog, we are telling you how you can speed up the recovery process on such days.
Keep reading this blog till the end and take notes so that the next time you don’t have to make those weird noises while doing the simplest of tasks the day after a tough workout.
How To Bounce Back Faster In The Post-Workout Recovery Period?
Any workout regimen must include both rest and recovery time.
Your post-workout recovery habits will have a big impact on how well you perform in sports and how fit you are, as well as how efficiently you can train. The question is: How can muscle recovery after exercise be accelerated?
The answer is simple: by simply following the tips that we are giving you, you can maximise your muscle recovery and do it faster.
Post-Workout Recovery Tips
The tips that we are telling you today are very basic things, and to make you understand them better we have categorised them into 5 categories.
5 categories of tips for workout recovery period -
- Foods you should eat
- Drinks you should consume
- Supplements you will be needing
- Lifestyle habits you should follow
- Things you should avoid
Category 1 - Foods you should eat
After a workout, eating protein can help provide your body with the building blocks it needs to repair the muscle damage.
For energy, your muscles store carbs as glycogen. Your muscles use this glycogen as their main energy source during brief but intense workouts. You should eat white rice, potatoes, and sugar in the hours following your activity if you need to quickly restore your glycogen stores in less than four hours. Consuming 1.2 g/kg of body weight every hour is advised by experts, with an emphasis on carbs with a glycemic index (GI) of 70 or higher.
- A balanced diet
A generally healthy diet will help you avoid nutrient deficits that could hinder your body's capacity to repair your muscles.
Category 2 - Drinks you should consume
You need to make sure that you are hydrated. Dehydration impairs muscle repair activity.
Category 3 - Supplements you will be needing
Protein powder shakes
There is no doubt that protein powder is probably the biggest source through which you get protein throughout the day. Choose a protein powder that does not contain any kind of unwanted ingredient or artificial sweetener for maximum benefits.
One of the supplements with the most research is creatine. When paired with resistance exercise, creatine has been demonstrated to boost muscle strength. Additionally, it has been discovered that creatine may aid in the replenishment of your muscles' glycogen stores and may help athletes recover from rigorous exercise by lowering muscle damage and inflammation.
Category 4 - Lifestyle habits you should follow
- Proper sleep
Sleep is very crucial if you want to recover fast. If you work out on a regular basis you need at least 10 hours of undisturbed sleep every night.
You may opt for massage to reduce muscle soreness.
Category 5 - Things you should avoid
- Alcohol and tobacco
Both of these things damage your health and you would not want to have no results in your health improvement efforts even after doing rigorous training sessions.
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Do vigorous exercise, and recover fast with Scitron.