Two key words when it comes to good recovery are sufficient rest and a healthy diet. The body needs a break after training, as hard training breaks down the body. It is therefore important that the body gets the best possible conditions during the recovery phase. In this post you will learn about how you can recover in the best possible way!
Best recovery after training
1. Stay active
The body needs rest after exercise, but you can rest actively to optimize recovery. It can therefore help to keep the body moving so that the blood circulation flows well. Active recovery can be going for a walk, cycling or swimming. But it is important not to do this at a high intensity, as the body needs rest. Therefore, it is recommended to keep yourself moving, but at a low level.2. Rapid energy replenishment after exercise
The body uses up glycogen stores in the muscles and liver during exercise. Therefore, it is essential to replenish these stores quickly after exercise, so that the body has enough energy for the next session. Replenishment of stores can take up to 24 hours, so it is advisable to replenish as soon as possible if you are going to exercise the next day.
Good alternatives to food that helps the recovery process are a combination of fast carbohydrates and protein. A combination of rice, potatoes, fruit or oatmeal plus a protein source would be optimal. Alternatively, you can drink a protein shake, as these also contain an optimal combination of this. Check out our protein shakes here !
3. Maintain fluid balance
In addition to energy, you need to maintain fluid balance in your body after exercise. After a workout, your body will have lost a lot of fluid, and the fluid loss should be replaced by 150%. If you have planned a cardio session where you expect to sweat a lot, it is recommended to drink 5 dl beforehand.
4. Get enough sleep
How much sleep you get affects muscle growth and recovery, so it is very important to get enough sleep if you are training. Sleep needs will vary for everyone, so it is difficult to give a general recommendation. But one tip is to sleep intuitively, and let your body decide how much sleep it needs. After intense workouts, your body will probably need more sleep. A general recommendation for adults is that they sleep a little over seven hours.