We often talk about having a sport routine, alternating exercises and playing sports on a regular basis. However, many forget one of the most important steps in this sport routine: recovery. Indeed, to give your body the ability to recover from fatigue caused by exercise, it is necessary to respect some rules. In fact, recover after exercise helps to avoid pain after sport, such as muscle soreness, or even to reduce risks of tendinitis-like injuries.
So here, our ways for you to recover after exercise to feel better.
1/ To recover after exercise: rehydrate your body
During any physical effort, your body loses a large part of water. Thus, through sweating, but also to feed and cool your muscles in action, your body starts to use its watery reserves.
Therefore, it is necessary to restock your body. First, drink small sips of water during and after exercise between 250 ml and 1 L of water. Choose an alkaline water (PH over 7) because it rehydrates you while compensating for the loss of sodium during sweating. One of the naturally alkaline waters is Vichy Saint-Yorre water, but you can also alkalise it by yourself.
Do not hesitate to drink whenever you can, because in addition to rehydrating you, the water makes it easier to eliminate some waste produced during the effort, such as lactic acid or ammonia. Be careful, do not wait to be thirsty, because it is the signal that you are already dehydrated. You can also consume fresh fruits after sport, because they contain a lot of water, as well as minerals and antioxidants which are good for your health.
2/ To recover after exercise: stretch yourself
After activating your muscles throughout a workout, it’s important to do not stop promptly the intensity of the effort. Indeed, after physical activity, it’s essential to gently finish your workout session. That’s why, we advised you to walk to make your blood well circulated and release your muscles. Then, it’s important to calmly stretch the muscles that you used during the workout at the end of the activity.
Moreover, for the stretching session, you can count approximately about ten to fifteen minutes. Take care to avoid injury when doing it.
Indeed know how to stretch yourself first and avoid stretching yourself as soon as it becomes painful.
Finally, as well as for meditation exercises, take your time to breathe well, because being in apnea during this time is very counterproductive.
3 / To recover after exercise: adapt your meal to the needs of your body
As for water, the body consumes its carbohydrate reserves during a major effort. It is then necessary to ingest products that will give you those supplements that your body needs. However, it is not recommended to have a meal directly after exercise. Indeed, your body which has been stressed during the physical activity, will have more trouble digesting in this case. We advise you rather to take a small healthy snack just after which will be easier to digest. For instance you can consume a ripe fruit such as banana, or oleaginous and dried fruits.
2 to 3 hours after exercise approximately come the post-exercise meal. The important thing is to respect a healthy meal consisting of starchy foods which going to refill your energy. Fresh fruits and vegetables will help you to have the vitamin and minerals. Finally, fishes, eggs and other proteins will rebuild your working muscle.
Just to note: Try to avoid fatty red meats that contain a lot of saturated fatty acids and are difficult to digest. Soup or broth is an excellent dish in order to eat light while refueling your body with minerals.
Generally, you need to give enough “fuel” to your body to make it work properly. We do not recommend skipping meals, or even working out with an empty stomach. Your muscles need a constant supply of food to function properly and provide you with the energy you need every day.
4 / To recover after exercise: sleep well and enough
Finally, sleep is the last important rule to respect to be able to recover effectively after a physical activity. Indeed, it’s when we are starting the deep sleep phase that our body begins its regeneration. The brain processes the information of the day during this time, and then analyzes the damage caused during it.
This allows a better recovery, while at the same time relaxing muscles and partly avoiding aches. Which is not bad when you wake up the next morning. So, your body strengthens itself faced to attacks. It boosts your metabolism and immune system, making you stronger against diseases.
It’s advised to sleep between 7 and 9 hours per night. Also try to sleep before midnight because these hours are much more restorative for your body. To recover well after a session of sport, it is therefore advisable to allow yourself long rest periods. On the one hand by a deep sleep, but also by leaving at least one day between two exercise sessions, especially if the effort has been very intense. Of course, you have to adapt these advises to your own abilities, goals, and recovery speed, which is not the same for each individuals.
If you are struggling to sleep, here are some of our tips to help you having a better sleep.
The recovery routine is therefore crucial to improve your physical performances while putting your body in the best state. As a result, you will become more and more efficient, while decreasing your pain and post-exercise deficiencies.
It could also help to increase your motivation and perform better. Indeed, if you have less trouble recovering, you will be much more likely to renew this physical effort regularly. So try to follow our advices, keep training and recover well after.
The pain you feel today is the strength you will see tomorrow.