The best recovery after exercise
Exercise is of course a good way to get and stay fit and healthy. But what is unfortunately sometimes forgotten is that recovery after exercise is at least as important to stay fit and healthy. What is the best recovery after exercise and how do you recover as quickly as possible after exercise. A good recovery ensures that you can function well the next day, that you are sharp and of course that your body is not overloaded.
"Recovery after exercise is just as important as the training itself. It is important to give your body the time and nutrients it needs to recover in order to perform optimally and prevent injuries." –Dr. Jeffrey Berger | Sports doctor
To make it easier for you, we have listed some ways for the best recovery after exercise below.
How do you recover as quickly as possible after exercise?
1. Drink enough water
Many people sometimes forget to drink enough water . Drinking water ensures that your body functions properly. You lose a lot of fluid during exercise, so it is important to drink enough water to restore the fluid balance. This helps prevent dehydration. In addition, this will contribute to the best recovery after exercise. Make sure you drink at least two liters a day, so that you, your body and therefore your muscles recover after exercise .
2. Proteins for recovery after exercise
The right nutrients are an important part of achieving the best recovery after exercise. Recovery through food after exercise is extremely important. Proteins are very important. Why? The muscles are damaged during exercise. The damaged muscle tissue will repair and then grow. Proteins contribute to this recovery, which is extremely important. Make sure you get enough proteins per day so that they can optimally help build and maintain your muscles.
3. Carbohydrates as fuel
Exercise costs energy and poor recovery after exercise causes your body to show signs of fatigue. Carbohydrates provide energy and as part of getting the best recovery after exercise it is desirable to consume this fuel. Go for the complex carbohydrates. These are absorbed more slowly, so you will retain energy for longer. Consider, for example, whole wheat bread, quinoa or oatmeal.
4. Give your body rest
Naturally, your body needs rest to recover after exercise. Poor recovery after exercise ensures that you do not achieve the results you want or can achieve after your exercise session. Resting ensures that your body can recover optimally. Sleeping is one of the best ways to fully recover. Make sure you get enough sleep so that your body can recover properly.
5. Stretching and foam rolling
By using a foam roll and stretching you ensure that you recover better after exercise. Stretching improves blood circulation and causes less tension and stress on the muscles. This prevents injuries, reduces muscle pain and improves your posture, among other things. This ensures that you can achieve the best recovery after exercise. So don't forget to stretch.
6. Cold shower or ice bath
A faster recovery after exercise can be achieved by taking an ice bath or cold shower. This reduces muscle pain. In addition, the recovery of the damaged muscle tissue will be supported in recovery. Thanks to an ice bath or cold shower, waste products are processed faster, which helps with the recovery process after exercise.
7. In the sauna for recovery
An infrared sauna in particular has advantages for recovery after exercise. It ensures better blood circulation to the muscles and helps with muscle relaxation. In addition, it has additional benefits, such as removing waste, better sleep and complete relaxation. This will ensure that you can achieve the best recovery after exercise.
8. Massage for muscle recovery
A massage after exercise can help reduce muscle pain. In addition, it improves the flexibility of the muscles. A massage can also help relieve stress and anxiety, all of which can contribute to a good recovery.
9. Listen to your body
As easy as it sounds; In practice this is not always easy. But really listen to your body. Adjust things when your body asks for it. Ensure consistency, but avoid overloading.
"After a hard workout or competition, I take time to stretch and use the sauna to help with the recovery process. I also ensure a balanced diet and plenty of rest to support my body." –Alex Morgan | Prof. Football player
The best recovery after exercise
The best recovery after exercise is achieved by following the above tips. Food and drink, rest, stretching, cold and infrared heat and of course by listening to your body. Recovering your muscles, body and mind is just as important. Make sure you get the right recovery routine so you get the most out of your training sessions.
