Recovery is probably the most important part of working out. If you don’t recover properly after your sessions, you could end up causing your body more harm than good. Working out in a constantly exhausted state increases the chances of injuries. Your muscle mass will also start wasting away. This is why so many people can’t manage to get results even if they seem to do everything right in the gym. Let’s take a look at how you can recover fast and properly after a workout.
Sleep
Some people say that sleep is even more important than exercise if you want to increase your muscle mass, and we tend to agree. This is the period during which your body gets into repair mode. If you don’t get enough sleep, you will wake up feeling tired and may not have given your muscles the time they need to repair. Do this long enough, and your muscle mass will start to drop down even if you keep working out.
This is why you will need to look at your sleeping habits and environment and make improvements where needed. It all starts with your mattress.
Go for a mattress that will give you enough support to keep your body in perfect alignment, but not firm to the point that it will block circulation. You should also keep the room at around 60 to 67 degrees Fahrenheit, don’t watch screens two hours before sleeping, and invest in black-out curtains if you have lots of light penetrating the room from outside.
Eat Properly
Food is the second most important factor in recovery. Your body needs more than protein to recover. It also needs lots of sugar. You might be surprised to hear this, but the best type of sugar to have after a workout is the type of simple carbs you find in candy and soda.
We’re not saying that you should chug a 2-liter bottle of soda after a workout, but if you’re going to have candy or any type of simple sugar, this is the time to do it. This is because your muscles use a substance called glycogen for energy during exercise, and the type of glycogen that is stored in the muscles can only be replenished with glucose. This is the type of sugar most sweets and sugary products are made from.
This type of sugar is also easily absorbed by the body and will provide your muscles with energy quickly after a workout. After this, however, stick to complex carbs and let your glycogen reserves replenish gradually.
Use Supplementation
If you don’t get enough nutrients in your diet, then you will need to look into supplements. These are essentials if you don’t have a diverse diet or if you’re not getting enough protein. Protein plays an essential part in recovery, and without enough protein in your diet, your body will start leaching protein from your muscle, which is bad news.
We do understand that supplements can get expensive, however. This is why you should consider using online deals and buying from online suppliers as much as you can. You can find online deals for fitness minded people and get everything from vitamins, protein, and meal kits at a discounted price. This will make sure that you always get your macros right without having to break the bank.
These are all things that you can do if you want to reduce recovery time between exercises. Do not neglect that part as it will play a major role in your progress and impact your overall health.
