Work hard, play hard, right? But, what about recovery?
- Amino acids are the building blocks of protein. Protein is essential for building and repair of muscles and bones, as well as generation of hormones and neurotransmitters. Consuming protein after your workout can aid your body in recovery, but there is no need to overdo it. Having a protein shake and several protein-rich meals and snacks is not necessary. Stick to your allotted calories and protein requirements as recommended for a balanced diet.
- Carbohydrates are the body’s favorite fuel source. No other nutrient fuels your body and brain more quickly or effectively than carbohydrates. Choose a healthy combination of complex carbohydrates and fiber – like a sweet potato with the skin. If you are recovering from a long workout (more than 60 minutes) or a high-intensity workout, fruits, like oranges, can help replenish what your body needs quickly.
- Stretching is often overlooked, especially after a long, hard workout when all you want to do is shower-up and rest. Try to make stretching a non-negotiable part of your workout. Stretching is important for preventing injury, reducing muscles soreness and improves recovery time.
- Sleep is very important, but you already knew that. If you don’t get enough sleep, not only do your workouts suffer, but so do your results. Not to mention that lack of sleep is linked to multiple diseases, increased consumption of junk food and weight gain. Your body needs a sufficient amount of sleep to repair – 7½ to 9 hours are ideal.