A few suggestions on quick post-workout recovery

Fitness & Wellness
Written by: Martina Pica at 1 March '18 0
You are reading: A few suggestions on quick post-workout recovery

In order to have a strong and healthy body, you have to learn how to love yourself, dedicating the same amount of attention to your recovery as you do to your workout.
The “recovery” is a fundamental moment for those who regularly work out because it is when the body “repairs” muscle tissue damages that happen when you regularly put your body under strain.
Here are some tips on how to recover quickly:

1. Stretching can be very helpful in muscle recovery. It can help you reduce muscle rigidity, increasing the joint movements and at the same time relieving muscle soreness.

Dedicate time towards giving yourself a massage to loosen the muscle tension. A good tool to help you do this can be a foam roller.

2. Prepare a snack.

In order to regain energy levels and to help regenerate muscle mass it’s very important that you eat something after your workout. Try to add a bit of protein to your snack in order to give your body those useful amino-acids, which are necessary to repair the muscle fiber which got damaged during your workout.

A protein rich snack will slow down digestion, prolonging the sense of satiety, which is great if you’re always hungry after a workout.

In order to get a quick re-charge, you can prepare a protein rich shake, or if you have more time on your hands a great protein and carbohydrate-rich recovery meal is to prepare a sandwich with tuna and bresaola.

3. Reintegrate liquids

It’s quite common for swimmers to forget to swim, because they seem to be immerged in water during their whole workout and it’s not as easy to notice how much you sweat. Make sure that you’re drinking enough when we leave the pool in order to reintegrate all the lost liquids, which means at least 500-600ml of water.

4. Take magnesium

Besides the advantage of helping reduce cramps and general muscle soreness, magnesium can also help relax the nervous system. This can help you get proper rest, which your body needs after having worked intensely! Magnesium can be found in bananas, spinach, kale, almonds, sunflower seeds or fish. By eating these foods you can help reduce muscle soreness. In order to get more magnesium you can even take electrolyte depletion supplements, choosing the “sport” versions (different brands have them available).

Try these tips in order to obtain a quick recovery in order to be able to get back to your workout.

Author

Written by:

Martina Pica

Dr. Martina Pica, Dietician. I graduated from Pavia University and have been a dietician since 2011, also specialising in sports and clinical/pathological nutrition. I was a swimmer for many years and my love of sport led me to enrol at Turin University, where I am currently studying for a degree in physiotherapy.

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