How to Enhance Recovery From Athletic Training
How you recover from a tough workout is almost as important as how hard you exercise. If you find yourself so tight, sore and fatigued the day after working out, you may be suffering from a buildup of lactic acid in your muscles. You can help your body repair itself after strenuous exercise by cooling down correctly and eating properly. Taking care of yourself when you're not exercising gives you more strength and stamina for your next workout.
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Instructions
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End your workout with at least 15 minutes of stretching. This helps speed blood flow through tight, exhausted muscles and helps prevent muscle soreness that can impede your next workout. If you find your muscles are so stiff and sore that they inhibit movement, consider adding a low-impact Pilates or yoga class to your workout routine.
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Feed your muscles. Immediately after working out, have a light snack, such as a cup of yogurt, a piece of fruit and strip of string cheese, a protein bar or a shake. Your post-workout snack should contain both carbohydrates and protein for maximum muscle recovery.
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Get regular bodywork, such as a massage or acupuncture, to help alleviate localized sore spots and rejuvenate tired muscles. Look for a therapist with experience working with athletes.
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Allow yourself to rest. Your body repairs itself while you sleep, so aim for a solid seven to eight hours a night. Take a 20-minute nap immediately after a workout if you feel like it. Use the opportunity to ice and elevate swollen or painful muscles and joints.
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Drink plenty of water. Your body needs to replenish what you lose through sweat. Aim for 64 oz. each day, or eight 8 oz. glasses.
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- Photo Credit Workout image by Nikolay Okhitin from Fotolia.com
