Recovery after a workout is more than just rest. Sleep, nutrition and light activity create the foundation on which muscles rebuild, energy stores are replenished and the body returns to normal.
Right after a workout it is important to replenish energy and nutrient stores. It is recommended to take in carbohydrates, protein and fluids within 1–2 hours after exercise: this helps restore muscle glycogen, support tissue repair and prepare you optimally for the next workout.[1]
Фото: Ketut Subiyanto
- Refuel — carbohydrates: whole grains, fruit, low-fat dairy products
- Repair — protein: about 20–35 g after a workout
- Rehydrate — fluids and sodium: about 500–950 ml and 200–300 mg of sodium
Light activity right before sleep or immediately after a workout (for example, a gradual reduction in intensity, dynamic stretching, a walk) helps speed up recovery, reduces soreness and improves circulation.[2]
Ending a workout properly (a cool-down) is an important part of recovery: gradually transitioning from intense effort to a calm state helps lower lactic acid levels and stabilize the heart rate.[2]
Light activity, even a leisurely walk, helps improve sleep, reduce stress and support overall health.[3]
Quality sleep also contributes to good recovery: it is during the deep phases of sleep that muscle tissue grows and repairs, hormonal balance stabilizes and immunity is optimized.
If you have any health problems or doubts about your recovery plan, be sure to consult a doctor.
