Recovery is key to maximizing performance and staying injury-free, yet many athletes do not practice a specific post-exercise recovery routine. Here are 5 tips to help improve your recovery:
Protein Power 🥚 After a tough workout, your muscles need protein for repair and growth. Aim for at least 30 grams of high-quality protein within 30 minutes of finishing your exercise. Think lean meats, dairy, or plant-based proteins like tofu or legumes or a smoothie with protein powder.
Carb Reload 🍞 Carbohydrates aren’t just for energy; they help replenish glycogen stores depleted during your workout. Pair your post-workout protein with 1.0-1.2 grams of carbohydrates per kilogram of body weight in the first few hours post-exercise. A balanced snack like Greek yogurt with fruit or a peanut butter sandwich can work wonders!
Hydrate, Hydrate, Hydrate 💧 Even slight dehydration can impair recovery and performance. Drink 16-24 ounces of fluid for every pound lost during exercise and include electrolytes.
Get Your Omega-3s 🐟 Omega-3 fatty acids can help reduce inflammation and muscle soreness. Include sources like salmon, chia seeds, or walnuts in your diet. If you’re not a fan of fish, consider a high quality omega-3 supplement.
Prioritize Sleep 😴 Your body does a lot of its recovery work while you sleep. Aim for 7-9 hours of quality sleep per night. A bedtime routine that includes relaxing activities can help you wind down and ensure you get the quality rest you need.
Recovery isn’t just about rest; it’s an active process. Implement these tips to bounce back stronger and keep hitting your goals! Need help dialing in your nutrition plan to improve recovery & performance? Reach out to schedule a complimentary information call to learn more.
