Recovery after a workout was really never talked about 20 years ago, but in the last decade this topic has been looked at more under a microscope. The more we have learned about muscles and sports performance, the more we have realized that recovery is almost more important than the workout itself. Nowadays, we are educated on recovery and how beneficial it is for your body after a workout. The truth is, there is no real secret about recovery. You may already do some of the things great for recovery without even noticing. This is what we know for sure helps you recover, so you can keep hitting your fitness goals.
Sleep, Sleep, Sleep
We don’t really know how sleep effects our body after a workout, but we do know that it is extremely helpful and that sleep depriving yourself after workouts can be extremely hurtful to your recovery. Sleep is known to affect multiple parts of your body such as your brain. We have all been tired and know what a good night sleep can do for your brain, among other things, so getting extra sleep after a tough workout is known to speed the bodies recovery. During sleep, your body produces many muscle producing hormones such as HGH and during NREM sleep the blood flow to your muscles increases. In a study, basketball players who got an extra two hours of sleep experienced a 5 percent increase in reaction time and speed.
On the other side, if you do not get enough sleep after a tough workout it can hinder your recovery because you are not utilizing all the benefits provided when you sleep. Researchers took part in an ASCM study where 12 athletes performed after a good nights sleep and then after no sleep. The study showed a drastic drop off in mental and physical performance in the athletes after no sleep. So, next time you want to stay up late, just rememeber you are only hurting yourself.
Whether you are trying to lose weight or gain muscle, nutrition is the most important aspect when practicing good fitness. What to eat and when to eat it has been a constant debate between fitness professionals, but we can all agree on one thing; nutrition is the most important thing to consider when recovering from a workout. Protein consumption is the most popular choice when it comes to recovery. You can reference my previous article “Why Protein is Essential to Muscle Growth” if you want more information about the process, but protein needs to be the number one thing you consume after a workout.
Other substances such as mustard and cherry juice have become more popular between fitness professionals and athletes. Mustard has been known as a great source of magnesium and cherry juice has just been discovered to be a great for isometric muscle strength. Diet is responsible for 80 percent of muscle gain and fat loss so overlooking your nutrition after a tough workout is the worst thing you can do.
We all know when your body works it sweats, losing water in the process. So, it’s no surprise that when we workout we need to drink lots of water. Where some go wrong is not hydrating while they workout, but they stop hydrating after their workout. Water helps filter all the exercise waste that develops in your muscles after a workout. According to the American Council on Exercise, you should drink 8 ounces 30 minutes after exercise and 16 to 24 ounces for every pound of body weight lost during exercise. On a hot day your body can lose close to 4 liters of water.
Gatorade is a very popular drink used to replenish electrolytes, but also carries a lot of sugar. Before you reach for a Gatorade, know water is enough and often the preferred drink during a workout and after.
If you are tired of waking up and not being able to move? Tired of working out so hard and not seeing any results? You may be failing at your post-workout recovery.
At Iron Orr Fitness we combine our extensive knowledge of fitness, nutrition, and recovery to push you towards your fitness goals. Our certified personal trainers will tailor a workout routine that is tailored specifically to you!
We were just voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise. We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.
We have a wide range of certified personal trainers that can help any individual at any experience level. We even have a certified nutritionist on staff for all your dietary needs and advice. CALL or TXT 858.255.0367 to schedule your COMPLIMENTARY consultation today!
We will do a full fitness assessment with no strings attached!
Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning
Come into the gym or visit our website at www.ironorrfitness.com today!