We are getting a lot of questions about what to do post-workout. How can you optimise your workouts and ensure you are doing the right thing with your body so you can perform at your best each time? Read on to find out…
How to Recover After a Func Training Session
Nutrition: Immediately after a workout, you have approx one hour to eat something. If you do not eat, you will not have enough carbohydrate energy for your next workout, you will not have enough protein to repair muscles, and you will not have enough fat for hormones and joints. After a workout your muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. The key is to follow your workout with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. A protein smoothie with whey protein powder and a piece of fruit with a few almonds is a quick and easy solution.
Other options can include;
· Bananas – nature’s perfect post workout food. One large banana contains up to two grams of protein; four grams of fibre; 36 grams of carbohydrates; half a gram of fat; 602 milligrams of potassium and no cholesterol. Eat this with a tub of yoghurt or cottage cheese for a protein hit.
· Eggs- Eggs are the best protein source ever. There’s protein in both the yolk and the white of an egg. Add veggies to make an awesome omelette!
· Bowl of quinoa or brown rice with chicken.
Hydrate: When it comes to recovery, dehydration is one of your biggest enemies, so try to drink approx 1L of water for each hour of exercise. Within a couple hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated
Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, techniques such as massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also can remove adhesions and sore or tight spots from the worked muscles. If possible, perform these exercises with a foam roller once a week or even after every strenuous workout, and schedule a massage once a month.
Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout. Performing a light walk, swim, or easy exercise routine the day after a hard workout can help as well.
Hope this helps guys, any questions please feel free to pop them in the comments below.