Recovery is key!
Recovery after exercise is essential to muscle and tissue repair and getting the gains from your training.
Here’s 5 simple tips that can help but always skipped or forgotten!
- Replace lost Fluids – You lose a lot of fluid during exercise and you should be replacing it during exercise. Sweat test is a great way to know how much to consume per hour and super simple to do but filling up after exercise is an easy way to boost your recovery.
Below is some help on completing the sweat rate test (Image)
- Eat Healthy Recovery Foods – After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger, and be ready for the next training session. Ideally, you should try to eat some high-quality protein or an easy protein shake. Making sure you consume at least 2g per kg of body weight is a great place to start.
– Fuel training well – the last thing you want to do is be exercising depleted and failing sessions, mentally (and physically) it will not be good for you.
– Avoid processed foods
In general PROTEIN is the biggest aid to training recovery and it is generally the macro nutrient we usually UNDER intake.
- As a guide we all need 2gm Protein / Kg body weight. Ideally spaced over 4-5 intakes / day (*your body can only properly digest smaller portions at a time so spacing intake is key)
A few ideas on HOW to get that much in…
– Cereal but with SKYR yogurt (20gm protein)
– Cereal but with a vanilla protein shake on it
– Eggs, omelette, scrambled etc
– Protein bar
Protein centred lunch
Fish, chicken ideally – try to avoid red meat here (*especially if training later on that day) due to the time to digest)
Mid-afternoon protein snack or pre workout shake
Protein centred dinner
– Think meat or if vegetarian a meat replacement
– Fish (plenty of fish in general for omega 3)
- Rest and Relax– Time is one of the best ways to recover after a hard session. Your body has an amazing capacity to take care of itself. Resting after a hard workout allows the repair and recovery process to happen at a natural pace.
- Stretch/massage – Part of recovery is just feeling better and stretching or a massage is a great way to stop those little aches after a long day out.
Check out this yoga video for cyclists – We had great fun here at peaks learning some yoga! Yoga is a great way to relax and stretch to help those muscles feel better for the next session!
- Get a Bit More Sleep – Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. Measuring resting heart rate and heart rate variance (whoop is a great tool) is a great way to watch recovery, if heart rate increases and variance decreases, your body is struggling to recover. If your resting heart rate is normal or lower and variance is higher, your recovery has been good!
The average adult needs 7 hours sleep which can be hard to squeeze into your busy days with limited hours but has huge benefits!
Take a Nap if you can! An extra 30minutes sleep can add up!
Not only is quality sleep critical for top athletic performance, it’s also the key to a healthy heart and immune system. Frequent lack of sleep can lead to sleep deprivation. What’s worse, you can’t catch up with one night of good sleep. Rest is cumulative and needs to be taken into consideration each day.
Products like Whoop and sleep trackers are great to get an idea of your sleeping pattern!
Being ready for the next session is the best way to improve through these winter months ready for the next season. And if one doesn’t quite go to plan, you’ll be prepped for the next with rest!!