If you’ve been working out hard and been pushing yourself at the gym, you may be experiencing some results that don’t exactly feel all good. Without taking care of yourself post-workout, you run the risk of injury or delaying your progress. You may need to seek out physiotherapy if you ignore injuries. With these few better practices, though, your workout recovery time can improve and you will see yourself getting stronger day by day.
1) Get better rest.
This may seem like an obvious bit of advice, but it’s important to call out. If you are getting less than six hours of sleep each night, you are depriving your body of important recovery time. Get up to eight hours of sleep for sufficient rest and recovery time.
2) Improve your protein intake.
Protein helps the body in a variety of ways and the benefits of protein vary based on the time you are eating it. For example, eating protein right before bed, such as Greek yogurt which is rich in protein as well as dairy, can help your muscles repair while you sleep. Having protein in during the morning, can help rebuild your muscles and give you an energy boost for the day. If you haven’t eaten for a while since finishing your workout, make sure you get a protein boost afterwards between 20-50 grams, based on your weight. Chocolate milk makes for a great post-workout snack.
3) Reduce the amount of alcohol you are drinking.
While you may enjoy that martini at night right before bed, alcohol may be doing more harm on your body than good. So hold off on that post-workout happy hour, as that can do some damage to your body’s recovery time no matter how much protein you have with your drink.