Unsung Heroes: Recovery
In this blog I will be outlining key steps to the recovery process in order to maximize workouts and minimize muscle soreness and fatigue. Contrary to popular belief and common practice, rest and/or recovery does NOT mean laying still the day after a tough leg day. In fact, I almost NEVER take a “rest” day that doesn’t require some work on my part - yoga and/or flexibility, foam rolling, etc. I am going to outline what I’ve found to be the best recovery practices to yield the largest gains from workouts (without getting burned out), and keep the body ready for more!
Physical Recovery Practices
Epsom Salt Baths - Epsom salt is used to relax muscles and relieve muscle pain. The magnesium in epsom salt can help soothe sore muscles after a workout, and also help aid in releasing headaches.
Ice - The age old icing trick is still superior to many other methods of relieving muscle pain and soreness (in my opinion). If you have a sore joint or muscle, icing for 20-30 minutes at a time over a 24 hour period can reduce pain and inflammation significantly. An oldie but a goodie for sure!
Cold Plunge Therapy - There are many benefits to cold plunging. Cold plunging can help reduce muscle soreness by constricting blood vessels, therefore reducing swelling. It’s also a fast way to cool down and provide energy.
Heat - While cold tends to be superior in reducing pain in muscles following a workout, heat after 24 hours can help loosen the muscles and provide relief.
Sauna - Many people overlook the benefits of a sauna, because they seem inaccessible. Saunas provide so many benefits, including increased metabolism, detoxification, weight loss, increased circulation, pain reduction, improved sleep, reduced stress, relaxation, skin health, anti-aging, and improved cardio function. Spending just 5 minutes in the sauna opens up all of these benefits to you!
Foam Rolling - Foam rolling can help increase range of motion and circulation. It can also help warm muscles up at the beginning of a workout. I love foam rolling to reduce muscle soreness and pain on the days following a workout.
Flexibility and Yoga - Regular stretching and yoga helps to increase your range of motion, which makes your workouts more effective. Stretching can also minimize soreness by enabling your muscles to move your joints with less effort. These practices also increase circulation and improve posture, which helps keep muscle soreness at bay.
Nutritional Recovery Practices
Electrolytes - Finding a decent electrolyte supplement will aid in your recovery by strengthening muscles and bones, enhancing exercise performance, and improving sleep quality. The benefits of electrolytes go beyond these listed, but in terms of recovery, these things are really important. Much muscle protein synthesis occurs overnight when the body can focus more on fewer processes at a time. The majority of the population is not consuming the recommended amounts of electrolytes - magnesium and potassium especially. Salt has become feared in many populations, but the truth is we need it for proper brain and body function.
Hydration - This should go without saying, but water is necessary for all of life’s processes. The body is made mostly of water, and stores must be replenished as they are used. The general rule is double your weight in ounces, however, the more you drink, the thirstier you’ll be and the more you’ll want to drink (increasing your ability to hydrate). I personally drink my weight in ounces, and when I don’t, I feel it. Water also flushes toxins out of the body and will help with lactic acid buildup, as well as improve muscle soreness and tension. Water also helps transport nutrients to and through the cells, regulates pH, and body temperature.
Protein Intake - In order to maintain muscle mass, you need to be consuming your ideal weight in grams of protein per day. If your aim is to be 120lbs, you would eat 120g of protein. It seems like a lot, and I recommend starting small and aiming for more than you ingest now by 10-20g per day until to you get where you need to be. Eating this much protein will help keep your other macros (carbs and fats) in check and keep you fuller longer. Protein is very much under-consumed in people trying to lose weight and gain muscle, and is an important first step at reaching your goals.
Collagen - I take a collagen supplement daily, and my protein powder also contains collagen. While collagen is produced in the body, we stop making it once we reach the age of 25-30. As a result, our joints can become stiff and harder to move. With a collagen supplement you can restore these collagen depleted areas and totally change the way your body moves and functions as you age. It’s great for joints - ligaments/tendons/connective tissue, as well as skin and hair. You’ll be looking and feeling great once you are regularly consuming collagen. *Note: It can take 6 months of consistent use to really feel a huge difference, but it is working while you wait!
Recovery is a VITAL part of your fitness routine. You will not see the peak of your performance and physique without recognizing that it goes beyond spending hours in the gym. In fact, regularly implementing an adequate recovery regimen will allow you to spend LESS time in the gym while reaping the same (and better) benefits. Here’s to your next recovery day being an active one that creates balance in your fitness programming and process.
My favorite:
Electrolytes - Electrolytes with Everything You Want and Nothing That You Don't!
Collagen - Collagen That Tastes Like Chocolate Milk!
Protein - The Best Protein!