# 29: 5 tips to improve your post workout recovery
Reason why I wanted to dive into this topic is because I see so many people work so hard in the gym for that 1-2 hours to get results, and then go home and think their job is done. But what is done after your workout plays just as important role in achieving results with your training, almost a 1:1 ratio with the stuff you do inside the gym.
A wise man once told me “the only reason we work out is to create the opportunity to recover from the workout” and its true, the actual adaptation to your training does not happen until you REST and RECOVER from the given stimuli you just exposed your body to.
This is why today we are going to talk about the post-workout routine, that is going to help you adapt better to your training, so that you can adapt to the hard work AND keep your energy at optimum level which makes it much easier to stick to whatever your fitness goal is. So let see what relatively inexpensive things you can do to speed up your recovery from your training sessions – so you can train more and get even better quicker.
Things You Can Do
#1 Listen to your body.
No one knows your body more than you do. Take some time to pause & assess. How is your body doing? What is it telling you? What are you lacking? It could be sleep, rest, exercise, physical activity, food, nutrient or a combination of everything.
Learn to listen to your body. Be attentive to what is saying. If you are ill or in pain, take a break from your exercise. Don’t try to overdo it. Become aware of how overtraining can lead to burnout, sore muscles, injury & even mood swings. As counterintuitive as it, taking a break when you need to and learning to rest are important actions to take to improve your athletic performance.
Ensure the body is restored & revitalised. Then, you can perform better.
#2 Sleep adequately.
Sleep is a MUST. Rest is IMPORTANT. To let your body recover, you must be mentally & physically rested. An average person needs 7-8 hours of sleep per night, we all know that. However, if you are an athlete doing avid training, you might need even more.
It’s been proven how sleep can positively affect your speed, mental sharpness & productivity. Get enough of it! Plan it, make it happen.
#3 Hydrate
It is important to drink enough water before & after workouts to avoid being dehydrated. Make it a point to stay hydrated as water is a basic need. Even more, it acts as a lubricant for our muscles and joints, making us less prone to cramps & soreness.
For more info on Hydration check out these two links:
https://fitwitheik.com/blog/advanced-sports-hydration-for-long-ampor-hard-workouts?rq=hydration
https://fitwitheik.com/blog/its-getting-hot-how-is-your-hydration-strategy?rq=hydration
#4 Eat quality food in the right quantities.
While carbs are important when you’re working out because they provide energy, it’ll be a wise decision to limit them when you’re going to rest. Outside the training sessions and your workout routine, focus on eating lean protein and good fats as both of thes macronutrients helps the muscles recover faster. It is not less important to stock up on the micronutrients so be sure focus on also having your fruits & greens. The more colourful as a rainbow your plate is, the better. If you want to learn more about how to fuel to thrive and perform make sure to check out the 30 day nutrition course I made with Crossfit Alioth, where in the course of 30 days I help you get your nutrition on track, practising - planning - preparing and consuming the right amount of energy for your goals.
#5 Stay active.
The concept of post-workout recovery is to take a break from heavy, hardcore training yet still keep moving. Aim for 30-45 minutes of light physical activity.
You can still stay active, even outside your training session. We actually dove into the 7 different types of rests in episode 25, but basically you do not need to sit still to rest and recover. Its important to take care of your mind and your body so during your ‘rest’, it can be a good idea to include some low-impact activites like Yoga & Pilates, meditation, and even simply taking a walk in nature.
Summary
To achieve the best results of your workout, honour your body by developing your own personal post-workout routine that fills your body with energy, and allows you to adapt to the strain you just put on your body.
If you need any help with creating your own recovery and nutrition plan then make sure to check out my remote coaching services, where I have assisted athletes all around the world excel in their recovery, and achieve their goals. You can find out more on https://fitwitheik.com/services .
Fill out the onboarding questionnaire or book a 20-minute free consultation with me.
Rooting For You,
Coach Eik
