3 Essential Things For A Post-Workout Recovery

Working out can keep both bodies and mind healthy, strengthening your bones and muscles and keeping you active. However, it should be partnered with recovery strategies, as they help lower the risk of injuries and provide an opportunity to rebuild tissue. In turn, these can result in better performance.

The top athletes and yogis around the world understand resting, just like warming up and training is essential for peak performance. You don't need to be an elite sportsperson to take advantage of these strategies. The following are three of the most important things to do after workouts to support your physique in resting and repairing itself.

Low-intensity exercise

Follow intensive or demanding sessions with some low-intensity exercise. Also known as active recovery, this technique is designed to enable athletes to slow down progressively rather than abruptly. Benefits include minimizing the amount of lactic acid in the muscles, easing stiffness and aches, and dial down the stress of intense training to cool down steadily.

Following up with low-intensity activities could also prevent the dreaded post-workout crash or mood swings some people experience. Leveling out the heart rate and avoiding abrupt changes helps prevent the shock of sudden stops.

A few minutes spent in some form of low-intensity exercise is likely all that's needed for a gradual, effective winding-down. Examples could include a gentle walk, stretching, swimming, and yoga moves. A gentle stretch could alleviate soreness and stiffness and at the same time promote flexibility, range of motion, and blood flow.

Consume protein

Protein is key to energy replenishment and muscle repair, so people who are physically active should check their current intake and ensure it's adequate. Just how much is necessary?

According to experts, adults need 0.8 grams per kilogram of weight per day for optimal health. Those who work out more than the average adult might need greater amounts through diets or supplements. The Academy of Nutrition and Dietetics the American College of Sports Medicine suggests athletes should get 1.2 to 2.0 grams per kilogram of weight per day depending on training.

In many cases, protein supplementation after physical activity could boost hypertrophy or muscle growth. Choose quality sources, consider supplementation if appropriate. Shakes are popular, but another after-activity supplement worth considering is Branch Chain Amino Acids (BCAAs).

BCAAs are leucine, isoleucine, and valine, which are three of the 20 amino acids used in the human body. BCAAs have been shown to boost strength and reduce soreness and fatigue.

Wear compression clothing

For many people, compression clothing can be extremely helpful during post-exercise rest. For those who are physically active, compression socks can support repair and rehabilitation, especially after longer or heavy-duty sessions.

Ongoing usage could minimize swelling and boost circulation while decreasing soreness in overworked areas to reduce fatigue and injury. These types of clothing and accessories are designed to cling to the physique to lower muscle oscillation or vibration upon impact. The higher the level of oscillation, the greater the likelihood of soreness and fatigue post-exercise.

The benefits continue after activity as the compressed areas tend to experience faster recovery. This is due to the greater relaxation, enhanced blood flow, and reduced swelling and gathering of lactate.

Compression socks, for example, are often recommended for diabetic patients who experience edema in their legs and feet. When choosing this type of clothing - which is available in tops, pants, and leggings, and socks - make sure it's the right fit and of the correct pressure level. Ideally, they should be worn during the 12 to 48 hour period afterwards for best results.

Final thoughts

The downtime of rest provides a respite during which the body can strengthen and adapt to the stress of workouts, and as such, it's when the benefits of working out truly take effect. As everyone is different, recuperation after activity might not be an exact science.

However, the research suggests simple strategies like winding down with light exercise, getting sufficient protein, compressing given areas with apparel can help anyone go a long way in achieving quicker and enhanced restoration and renewal.

The potential benefits aren't confined to better performance; these easy measures can minimize the risk of injury and pave the way for a safer run, swim, or weight-training session.