Recovery is the return to an optimal physical state after an intense workout. The muscles make a great effort during the workout and then need some time (24 to 48 hours) to recover and to repair the tissues that have worn out. It is very important to respect that recovery time the body needs because if it’s not respected, the muscles will continue wearing out instead of developing.
The body development and the improvement of performance depend a lot on the speed and quality of recovery. A well-recovered body is much more resistant and, in addition, the probability of injury is much lower. Therefore, proper recovery will allow you to improve performance and reduce the frequency of injuries.
Here are some tips for proper recovery:
Hydration: Water is very important for the elimination of toxins, the supply of nutrients to muscle cells, the regulation of electrolytes in the blood, the lubrication of joints, among other processes.
Food: A varied diet is essential to repair muscle tissues and recover energy. Protein and carbohydrates should be eaten within 60 minutes after a workout, as protein synthesis increases in the first hours after the workout, and repair and adaptation improve if high-quality proteins are consumed in the recovery phase.
Stretching: Stretching is recommended to help muscles recover, relax and stay flexible. By stretching the muscles you will improve blood flow, and the tension produced by the workout will be reduced.
Massage: Massage stimulates circulation and helps the distribution of nutrients throughout the body, besides promoting relaxation.
Rest, Sleep: During sleep, the body produces growth hormone, which is largely responsible for tissue repair. Rest allows the repair and recovery process to happen naturally.