The steps you take after a workout are almost as important as what you do during the workout. Having a post-workout recovery routine is a must, regardless of your age or fitness level. This gives your body time to rest and allows your muscles to repair themselves so you can see better performance and more gains.
TOPICAL OINTMENTS AND CREAMS
One way to get relief after your workout is by using store-bought ointments and cream. Another option is to use a CBD cream of product. CBD has gained a lot of popularity in recent years as helping alleviate cases of inflammation. Be sure to find a quality product, as this will help you achieve the desired results.
EAT THE RIGHT FOOD
Are you living to eat or eating to live? Even if you find yourself in the living to eat category, make sure you adopt the “food is fuel” mantra after you have completed a workout.
This is a time when your body needs proper nutrition. You should make sure you are getting the nutrition you need from protein and carbohydrates. A good rule to follow is having a three to one carb to protein ratio for eating after you work out.
BEFORE AND AFTER WORKOUTS TAKE TIME TO REST AND DIGEST
Your body’s ability to rebuild glycogen and protein is at its highest after you work out. As a result, you should eat your protein and carbs within 45 minutes of your workout.
If you ate right before you worked out, there is some wiggle room.
It is never a good idea to go to bed right after eating. While this is true, you still need to make sure you are getting plenty of sleep, as this is an important part of any workout recovery routine. Sleep is the best time for your body to recover. This is true for your workout and everyday stresses.
Part of your workout recovery is the production of muscle-building hormones that are called anabolic hormones. These are increased while you sleep. On the other hand, catabolic hormones will decline while you sleep, which are muscle-wasting hormones. This means that ensuring you get plenty of sleep is essential to ensure your muscles recover properly.
When you get seven to nine hours of sleep each night, you can increase performance, improve mood, let your body adapt to your workout, and combat fatigue.
STRETCH BEFORE AND AFTER YOUR WORKOUTS
It is a good idea to engage in gentle stretching before and after every workout. When you stretch, it will improve your flexibility and mobility and improve blood flow. This will result in much faster muscle recovery.
As you can see, there are more than a few steps you can take to help you recover after a workout. Use the tips and information here to ensure that your body has time to recover and rebuild and that you don’t feel sore next time you work out.