Whether you’re trying to break a personal record or get back into the gym after a long lull, there’s a right way to recover from a workout and a wrong way.
You’ll know the next day if you chose the wrong way.
Soreness, fatigue, and pain are all signs that you skipped a crucial step in your workout – recovery.
When exerting yourself in any physical activity there is more at play than just the activity at the moment of exertion.
Knowing how to prepare your body for a workout and how to recover post-workout are both vital to ensuring that you don’t find yourself on the sidelines with an injury.
Professional athletes and novices alike need to know the best methods for getting the body into rest and repair mode after heavy levels of activity.
How To Prepare And Recover From Exercise
Remember the days of childhood- running and playing and suffering zero consequences for it? Those days are long gone once you reach adulthood.
Prepping and repairing your body for low impact or high-intensity workouts are important steps that shouldn’t be skipped.
If you do opt to forego the prep or recovery phases of your activity, the aftermath of a workout can be more painful than the workout itself.
The body needs to be limber to perform its best when you’re exercising. Going from the rigid position of sitting at a desk all day or straight out of bed in the morning can a drastic change for the body.
Think about the areas of your body that you’ll be focusing on in your activity. These are the areas that you’ll want to concentrate your stretching on.
It’s always a good idea to do a brief full-body stretch session prior to and after any exercise, then hone in on the areas that are going to be enduring the brunt of your effort.
Your recovery stretch should focus on your full body and again give extra care and attention to those areas that were the target muscle groups used.
Tools Of The Trade - How To Stretch Like A Pro
There are so many tools and devices on the market now to help you get deep into muscle tissue to break up knots for advanced recovery speeds.
Lacrosse balls, exercise bands, foam rollers, and many other options are available to help get deep into problem areas.
Being dehydrated can take an immense toll on both performance and recovery.
If your body doesn’t have proper hydration it’s more difficult for you to regulate your body temperature. This will cause your heart rate to rise, making you feel more tired during your workout.
Being properly hydrated pre and post-workout keeps your joints lubricated and can help reduce injury.
Your body loses large amounts of fluids during exercise and you need to replenish them to avoid fatigue and to aid in the repair of the muscles that you’ve just used.
During a workout, the muscles break down and then rebuild during recovery. It’s called protein synthesis and water is required for the process.
Eat Properly Post Workout
Protein synthesis starts after a workout and can continue for up to 48 hours after.
Your body is rebuilding the muscle that it just broke down and you need to have nutrients in order to fuel the process.
It’s the most important to eat within 2 hours of working out. This is when protein synthesis is beginning and needs the fuel in food to facilitate the process.
You’ll want to focus on clean proteins and unrefined carbs to help in your post-workout recovery.
Carbs are needed to restore lost glycogen levels (sugars that are stored in the body from the foods that you eat).
Glycogen is basically stored fuel within the body. Carbs help to replenish what you lose in exercise.
Glutathione For Post Workout Recovery
Glutathione supplementation has been linked to reduced muscle fatigue through improved aerobic metabolism.
What that means is that glutathione helps to put the body in a state of aerobic metabolism or energy creation.
Glutathione also increases mitochondrial performance. Mitochondria produce almost all of the energy in the body, so glutathione gives your body’s energy production region a jumpstart.
Improved lipid metabolism and acidification are also beneficial to preventing muscle fatigue.
Lipids are the body’s reserve energy source that’s tapped into once glycogen is exhausted. Your body can store more lipids than glycogen, so it’s the backup to the backup.
Other benefits of taking glutathione are the supplement’s antioxidant and anti-inflammatory properties.
By combatting oxidative stress, inflammation biomarkers are reduced.
Get The Most Out Of Your Glutathione
No one wants to spend money on supplements only to learn that most of the nutrients were destroyed in the stomach before being absorbed.
Unfortunately, that’s exactly what happens to many vitamins and supplements.
The best way to make sure that you’re able to absorb the maximum amount of your supplements is to take your vitamins in liposomal form.
Liposomal encapsulation protects vitamins from being destroyed in the stomach.
Stomach acids break down food and anything else that goes into your GI tract, including vitamins and supplements.
By wrapping vitamins in the protective sheath of liposomes, the vitamins are shielded from powerful stomach acids.
Not only do liposomes protect your supplements, they also disguise them.
Liposomes are similar in structure to your body’s own cells. This makes them easier to absorb than other supplement delivery methods. Your body sees them as a welcome source of nutrients, not a foreign invader to be removed.
Getting the most out of your workout at any level of intensity is the goal for all athletes.
By using these tips, you’ll be on your way to faster recovery times, increased endurance, and expedited muscle gain.