Do you ever wake up sore, tired, and tight after a workout but you can’t seem to get it to subside very quickly? How often do you take time to recover?
Being active is what keeps you healthy, lowers your stress levels, and helps keep your body moving. Exercising is so important for your physical, mental and emotional health. But how can you help your body recover quickly so you can stay active and healthy?
Tip 1: Sleep
You have heard multiple times that sleep is important, but why is sleep important for recovery? Sleep gives the body and “brain time to recover, sort out daily events/information, build and rebuild muscle, and allows your organs to rest and recover.” Muscle doesn’t grow during a workout, it grows during rest and you rest the most during sleep. Sleep also strengthens your immune system, reaction times, cognitive (brain) function and stress response. Sleep is one of the most important aspects of recovery for your body. Recommended 7-8 hours of sleep a night, the more active you are, the more sleep your body may need. Give your body time to fully recover!
Tip 2: Eat Protein
Protein is the most important macro for aiding in the repair of exercise created damage to your muscle fibers and the replenishment of depleted energy in your body. Protein is broken down into amino acids, which your body uses to recover, repair, and grow your muscles that you used in your workout. This will not only help to recover your muscle but also to build it back stronger.
Some protein favorites:
Chicken, steak, pork, turkey, veal and any mammal meat
Any type of fish or shellfish (salmon, cod, halibut, trout, mahi mahi, clams, lobster, crab)
Lentils, beans, chickpeas, seitan, tofu
Pistachios, peanuts, walnuts, macadamia nuts, almonds
Tip 3: Stretch/Mobilize
You have most likely been told how important stretching is. How often do you actually stretch, though? Stretching and mobilizing are “linked to improved joint function, reduced movement restriction, and a reduced risk of pain or injury.” When you workout, your muscles are constricting. When you stop working out, they tighten, that’s why you get so stiff and sore the day after a workout. Stretch and mobilize your muscles after every workout. A good rule of thumb is to stretch and mobilize for the same amount of time that you workout. This will allow your body to fully begin the healing and muscle rebuilding process without the sore and tight muscles.
Some good tips for stretching and mobilizing:
Stretching: hold stretches for at least one minute. You want it to be difficult and a little uncomfortable because you will be stretching out that tight muscle.
Mobilizing: get a softball or lacrosse ball. Find a spot that sucks, dig the ball into that area, and hold it in that position for two minutes. Some great places to do this everyday? Get your psoas (place ball on belly button and half a roll to the right and the left, lay on it), and your QL (quadratus lumborum, the muscle that connects from the lowest rib to right about the top of your pelvis, called the iliac crest).
Flossing: another great way to mobilize is using a floss band. These help to flush new blood and nutrients into a specific limb of your body. Ask one of us coaches to help you if you’re interested in trying it!
Try some of these out to help improve your recovery, grow muscle mass, and stay flexible while doing it! Have a fantastic day friends. Follow me on instagram for other information on staying active and recovery- @belmondolifestyle.
With love always,
Coach Madison
