Having a day where no matter which way you move, you hurt?
Whether you’re an occasional runner or a gym fanatic, you should consider recovery an essential part of your health.
Instead of dealing with the fatigue and soreness by popping a pill and sucking it up, try these science-backed tips to help your body feel better, faster.
Take the time you need to rest your bones, treat your body well, and reap the benefits later.
Consume Adequate Protein
Your body uses protein to build and repair body tissues, to make enzymes, hormones and is used as important building blocks of bones, blood, skin, cartilage and muscles. Protein assists in energy metabolism and cellular processes, and also defends the body against disease via optimal immune function, so how much do you need?
If you’re sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb). Keep in mind that your body composition is more likely to improve if you add regular activity, especially resistance training, than if you merely hit a protein target.
If you’re of healthy weight and active and wish to maintain your weight, aim for 1.4–2.0 g/kg (0.64–0.91 g/lb). People who are trying to maintain their weight but improve their body composition (more muscle, less fat) may benefit from the higher end of the range.
If you’re of healthy weight and active and wish to build muscle, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb). Intakes as high as 3.3 g/kg may help experienced lifters minimize fat gain when 'bulking'.
If you’re of healthy weight and active and wish to lose fat, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more). Intakes as high as 3.1 g/kg may enhance fat loss and minimize muscle loss in lean lifters.
If you’re overweight, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). This range, like all the others in this list, is based on your total body weight (most studies on people who are overweight report their findings based on total body weight, but you’ll find some calculators that determine your optimal protein intake based on your lean mass or your ideal body weight). If you’re overweight, fat loss should be your priority, but that doesn’t mean you cannot build some muscle over the same period. (Overweight includes obesity.)
If you’re pregnant, aim for 1.7–1.8 g/kg (0.77–0.82 g/lb).
If you’re lactating, aim for at least 1.5 g/kg (0.68 g/lb).
If you’re vegan or obtain most of your protein from plants, then your protein requirements may be higher because plant-based proteins are usually inferior to animal-based proteins with regard to both bioavailability and amino acid profile.
Prioritise Your Sleep
Sleep quality before and after exercise is important, you should be aiming for 7-9 hours of quality sleep per night.
Researchers suspect that it is deep sleep that helps stimulate muscle growth/repair, bone strengthening and fat burning, this is the time when growth hormone is released.
Stay Hydrated
Exercise causes muscles to become stronger by breaking them down and then rebuilding them.
This process requires the muscles to be hydrated.
If you are dehydrated following exercise your recovery process slows immensely as does the process that rebuilds muscles.
Active Recovery
While your muscles need time to recover after an intense workout, you can still do light exercise on recovery days, such as walking, swimming, or stretching.
Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation.
Ditch The Booze
According to the National Strength and Conditioning Association, anything with 4 per cent or more alcohol can increase how much you pee, which delays rehydration after exercise.
Alcohol also interferes with your sleep and the synthesis of protein, which means it can mess up the body’s muscle repair magic after a workout.
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