To understand why recovery is so important we need to first know about what happens to your muscle tissues when you exercise. When you complete a strength training session, microscopic tears in the fibers and connective tissue of your muscles are created. When you recover, you give your body a chance to adapt to the stress that you just put it through during your training session. During this process, those micro-tears in the muscle tissue are knitted back together. In essence, training creates micro-tears and recovery allows them to heal - this is how we grow muscle, gain strength and progress in our training.

Recovery is an aspect of training that is often overlooked and underutilized. You could have the best training in the world but if you don’t take care to implement a solid recovery strategy, you won’t be able to perform in each session and this could also lead to injuries or fatigue taking place. However, if you recover well you can train with the same intent and drive more consistently, which will allow you to reach your goals more efficiently and effectively. These days when you say the word recovery people often think of expensive items, but I’m going to give you 5 post-workout tips that you can use without buying anything.

#1 STAY HYDRATED

Hydration during and after exercise is extremely important. Even a minimal loss of fluid can impact on performance so it’s essential to always remain hydrated. Our bodies maintain temperate by sweating. When we exercise, we sweat, and when we sweat our body is losing fluids and so we need to replenish that to ensure our muscle function is kept optimal.

For more information on how much water you should be aiming to consume each day, check out the recommended daily intake set out by the NHS, below.

https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/#:~:text=The%20Eatwell%20Guide%20says%20we,tea%20and%20coffee%2C%20all%20count.

#2 STRETCHING

Stretching is one of the best ways to reduce muscle soreness and fatigue after a workout. It also helps your body to repair. Stretching after your workout will ensure increased blood circulation and allow the breakdown of lactic acid released during high intensity training. Stretching also contributes to increased flexibility and helps reduce stiffness. Stretching also allows your mind time to reset and relax after exercise but remember to be kind to your body, don’t force your body further into a stretch if it hurts. Know your limits.

#3 FUEL WITH FOOD

You need to fuel your body with the right foods post workout to get the most out of your training. For example, if you’re doing an intense training programme, I strongly recommend increasing your protein intake. Protein aids in recovery after exercise as well as building lean muscle and reducing muscle loss. Also during your workout its likely that your potassium and magnesium levels will be depleted so a banana is a great snack to combat this. A banana can re-energize those muscles and help reduce cramping.

Check out the link below to learn a bit more about protein, why it’s so important, and what foods contain protein.

https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional

#4 ACTIVE RECOVERY

You don’t need to go hard every day. Your body will appreciate a day of light aerobic exercise, something really low impact to get the body moving to encourage blood flow and stimulate circulation to the muscles, reducing tension and allowing the muscles to revert to their original form. An example of this could be a walk or 30-60 minutes on a bike at a steady pace.

#5 SLEEP

Our bodies need rest. Sleep should already be part of your recovery and normal daily routine – If it isn’t, you might want to give it a try! A good night’s sleep gives your body the time it needs to relax and restore itself. Try to aim for at least six hours each night (preferably 8) and to maximize your restfulness, wind down your mind and stay away from screens at least 30 minutes before going to sleep. A lack of sleep has been proven to reduce energy levels and mental awareness and negatively affect your physical readiness and training. So, sleep is crucial for post workout recovery and for the wellbeing of both the mind and body.

Hopefully this little blog post has helped to get you thinking of your recovery and shown you some simple ways to begin implementing a recovery strategy that will help aid your training and get you feeling energized!