Of course, everyone is affected by and will recover from their workouts differently.
Here are my top tips for effectively managing your recovery: 1) Get more sleep. Sleeping is a vital time for your bodies healing. Whilst you are asleep your body releases human growth hormone and has an increased rate of muscle protein synthesis.
2) Eat enough protein. Protein is the key nutrient in building muscle and repairing the tissues of your body.
3) Use the sauna after your workouts. The warmth will encourage effective blood flow to the sore areas, increasing the supply of oxygen-rich blood to an oxygen-depleted muscle. The heat also helps to relax the muscle, relieving unwanted tension.
4) Drink less alcohol. Alcohol has been proven to inhibit the process of muscle protein synthesis which is responsible for repairing and building damaged muscle after exercise.
5) Incorporate adequate rest days. When you workout, you inflict tiny muscle tears (nothing to worry about), called DOMS, if you continuously train without rest, these tears won't be given the time they need to heal. Not only will this increase your risk of injury, but it may also decrease the rate of which your muscles grow.
6) Invest in regular sports massage sessions. Massage will encourage your body to heal by improving blood flow, decreasing inflammation and releasing tight muscles. Again, decreasing the risk of injury and increasing the rate of which your muscles grow/heal.
7) Use the foam roller before and after your sessions. This works similarly to a massage therapist but also aids in prepping and priming your muscles. By rolling out your muscles, you'll increase the blood flow and pliability of your muscles, preventing injury.
8) Stretch after your sessions and use 'flows' to get your body moving on rest days. Stretching after your workout will help to release tension, relieving muscle stiffness and soreness over the following days. Ensure when stretching for recovery that your movements are fluid and pain-free.
9) Drink lots of water. We all know that water is a vital part of our health. Drinking enough water during and after exercise is important in recovery as it promotes the digestion of vital nutrients and minerals whilst also increasing muscle protein synthesis. If you need any more help with your workout recovery or are struggling with anything at all, please feel free to send me an email and I'll do my best to help!
Any questions? You know where I am!
Always here, Beth x
Dalleck, Lance. The Science of Post Exercise Recovery. American Council or Exercise.
Fluids in Sport. (2019). Sport Dieticians Australia.
Peanchai, Khamwong & Aatit, Paungmali & Ubon, Pirunsan & Leonard, Joseph. (2015). Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors.
Asian J Sports Med. 6(2)
Samuels, Charles. (2008). Sleep, Recovery, and Performance: The New Frontier in High-Performance Athletics. Neurology Clinic. 26. 169-180.
Sands, William & Mcneal, Jeni & Murray, Steven & Ramsey, Michael & Sato, Kimitake & Mizuguchi, Satoshi & Stone, Michael. (2013). Stretching and Its Effects on Recovery: A Review. STRENGTH AND CONDITIONING JOURNAL. 35. 30-36.
Vella, Luke & Cameron-Smith, David. (2010). Alcohol, Athletic Performance and Recovery. Nutrients. 781-789.
Weerapong, Pornratshanee & Hume, Patria & Kolt, Gregory. (2005). The Mechanisms of Massage and Effects on Performance, Muscle Recovery and Injury Prevention. Sports medicine (Auckland, N.Z.). 35. 235-56