Recovery from workouts is key to get to your ultimate goal. One aspect of recovery is how you shower after your workout. Doing contrast showers after training is essential in quick recovery. Contrast showers are when you take your regular temperature shower (normally warm to hot) and then for the last 10-60 seconds of your shower, you switch the temperature to cold. Initially, taking these types of showers may seem shocking to the body, but in fact, it stimulates blood circulation and reduces inflammation throughout the body.
2. Post-workout high quality protein shake
Protein is important to help rebuild muscles that have been broken down during your training. A lot of times, most people don’t consume adequate amounts of protein, but typically consume adequate carbohydrates and fat in their diet. Excellent proteins to consume are Whey, Rice and Plant-based protein (ie Hemp protein).
3. Using antioxidant supplements to assist with recovery
Antioxidants play a key role the recovery process of your workouts. Antioxidants neutralize free radicals which are produced during training. Excessive free radicals cause damage to your cells which make it difficult for your body to recover. Good antioxidants are tumaric, goji berry juice and milk thistle. Another great antioxidant is green superfood complexes that have ingredients like spirulina, wheatgrass and chlorella which are great foods to replenish your vitamin and minerals.
4. Deep quality sleep
The time the body does the most recovery is during sleep. If you’re not familiar, there are several stages of sleep. The portion of sleep when recovery happens is called REM (Rapid Eye Movement). In the pursuit of having better recovery, we need to improve the quality and duration of our REM sleep. Here are some supplements you can take before bed which will increase your REM sleep, which will ultimately improve your recovery – ZMA (Zinc, Magnesium, Aspartate), Pumpkin Seed Powder, Pumpkin Seeds, Herbs such as passion flower, Valerian root and Melissa).
5. Releasing tension and tight muscles with a roller or registered massage therapist
What a roller or a massage therapist will do for you is release areas within your muscles to regain proper mobility and circulation. Circulation and mobility are very important when your body is trying to rehydrate and replenish minerals. Not only will the roller and massage assist with trigger points within the muscles (which are tight points within the muscles), it will also help the body reduce cortisol (stress hormone). Once your muscles have recovered from the workout, then you will be able to continue building your body towards your goals.
Applying one or two of these methods will be beneficial toward recovery, but if you do all of these recommendations your goals will be lived quicker than you think!