5 Simple Recovery Tips

Working out is only half of your journey to smashing your goals…What you do after your workout is as, if not more important.

We’ve got 5 simple, yet essential tips to help you recover and get the most from your exercise:

Rest:
Post workout the muscles and joints that you have used/targeted will be in a damaged state. Training them before they have recovered increases your risk of injury but also hinders progression as your body hasn’t had time to adapt to the previous workout. We recommend 24-48 hours rest for muscle groups before re-training. A good rule of thumb is ‘if it’s sore, rest it’.

Protein:
We use the analogy ‘a workout is like taking a sledgehammer to your house, you’re breaking down muscle fibres in order to rebuild them. A lack of protein is like employing a bricklayer who has no bricks, to rebuild your house’. Amino Acids (protein) are the building blocks of muscle, you cannot recover & rebuild muscle to be stronger and fitter if you don’t have the nutrients required.

Post resistance training your protein requirements are elevated to 2.2g/kg for roughly 48 hours..eg. if you weigh 100kg you will require 220g/day of complete proteins.

More Info: https://tomsfitness.co.uk/2017/10/22/your-guide-to-protein/

Hydration:
Water & electrolytes play vital roles in many metabolic functions. When we exercise we lose these at an accelerated rate…Therefore it’s essential to consume water throughout a workout as well as after..It is not essential to replace electrolytes unless you are exercising for 4 hours or longer, don’t believe the Lucozade hype!

Sleep:
Sleep is where we heal the fastest, many amazing things happen whilst we sleep including the production of human growth hormone which helps us to repair and build new tissue. Current guidance suggests that we need 7-9 hours/night, we all know where we sit on this scale. There are plenty things you can do to improve your sleep, we will cover this in future posts.

Stretching & Mobility:
Stretching immediately after and during your recovery period will help to reduce tension in the muscles & joints, promoting a faster recovery. This will also increase your flexibility, helping you to perform better and greatly reducing your risk of injury. We have 2 stretch routines below that you can follow:

https://tomsfitness.co.uk/2020/09/24/upper-body-stretch-routine/
https://tomsfitness.co.uk/2019/04/29/hip-mobility-routine/

We hope that you find this helpful.

Happy Health,
Tom’s

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