Yep I said it, recovery, I know some of you will be saying wtf but I do advocate recovery, it is just as important as the exercise and diet, without it your body cannot repair and grow to where you want it to be.
There are many ways to help aid recovery and try to keep those DOMS at bay, however we have all been here after a good session
So the best way to recover from a gruelling session well you could all of the following and see where you go or choose a couple and work out what is best for you.
1) Food & Drink – It is vital that during and after a session you continue to hydrate, that you replace the electrolytes you lose during the session. There are various products out there that can help with this, just by adding them to your water like Nuun hydration. Food is vital, you need to eat the right food after a workout to help the muscles repair and grow, so make sure you have your protein and some carbs on board after.
2) Stretching – Straight away after your workout, you should use this after the cool down, it helps keep the muscles flexible and helps repair them, by doing this you can help keep injuries at bay.
3) Massage – wouldn’t that be nice, a nice massage to loosen up all those tired muscles of yours, however not always achievable in your life, however if you do exercise and have a health regime you should look at getting this into it, the benefits are immense and I will go into that in a future blog in more detail. Don’t treat it as a luxury.
3) Sleep – yep I hear you all cry woo hoo, thank fuck for that, sorry boss cant come in after my workout I need to have a kip, not quite what I meant but it is vital that your body has decent restful sleep, so make sure you get a good nights kip, they say the optimal time to sleep for a majority of people is between 10.30pm & 6.30am, to help sleep switch of the tele before you settle down, steer clear of the caffeine in the evening and allow yourself to stop.
4) Ice Bath – Seriously why!!!!! no I understand the science and the reasoning behind it but unless you are an athlete keep the ice for the vodka.
The aim of recovery is to help the muscles repair and grow and also flush out all the waste products, so do what you can we all have a busy life but this is as much a part of your health regime as the actual session.
I personally use stretching and food alongside having a maintenance massage every 4-6 weeks, if I find my muscles are tight and sore then I do use muscle rubs like the Natural Hero ones, in fact this is the one I use. It is brilliant and smells good too. They do a great range and you can find them in the store. Now I know some of you may say plugging away etc but I will only flog stuff I use, if I cant see the benefit then why should I take your money.