The best recovery after exercise
Exercising is of course a good way to become and stay fit and healthy. But what is sometimes forgotten is that the recovery after exercise is just as important to stay fit and healthy. What is the best recovery after exercise and how do you recover as soon as possible after exercise. A good recovery means that you can function well the next day, be sharp and of course that your body is not overloaded.
"Recovery after exercise is just as important as the training itself. It is important to give your body time and the nutrients it needs to recover and thus perform optimally and prevent injuries." - Dr. Jeffrey Berger | Sports doctor
To make it easier for you, we have listed a number of ways for the best recovery after exercise below.
How do you recover after exercise as soon as possible?
1. Drink enough water
Drinking enough water is sometimes forgotten by many people. Drinking water ensures that your body functions well. During exercise you lose a lot of moisture, to restore the moisture balance, it is important to drink enough water. This helps prevent dehydration. In addition, this will contribute to the best recovery after exercise. Make sure you drink at least two liters a day, so that you, your body and therefore your Recover muscles after exercise.
2. Proteins for recovery after exercise
The right nutrients are an important part to achieve the best recovery after exercise. The recovery by eating after exercise is enormously important. Proteins are very important. Why? Damage the muscles during exercise. The damaged muscle tissue will recover and then make a growth. Proteins contribute to this recovery, or very important. Make sure you get enough proteins per day so that they can optimally help with the structure and maintenance of your muscles.
3. Carbohydrates as fuel
Exercising costs energy and poor recovery after exercising ensures that your body shows signs of fatigue. Carbohydrates provide energy and as part of obtaining the best recovery after exercising, it is desirable to get this fuel. Go for the complex carbohydrates. These are recorded more slowly, so that you will retain the energy for longer. Consider, for example, wholemeal bread, quinoa or oatmeal.
4. Give your body rest
Of course your body needs rest to recover after exercise. A poor recovery after exercise ensures that you do not achieve the result what you want or cannot achieve after your sports session. Resting ensures that your body can recover optimally. To sleep Is one of the best ways to fully recover. Make sure that you sleep enough so that your body can recover well.
5. Stretching and foamroll
By using a foamroll and by striking you ensure that you recover better after exercise. Stretching ensures that the blood flow improves And less tension and stress on the muscles is caused. This prevents injuries, reduces muscle pain and improves, among other things, your posture. This ensures that you can achieve the best recovery after exercise. So don't forget to stretch.
6. Cold shower or an ice bath
A faster recovery after exercise can be achieved by taking an ice bath or cold shower. This reduces muscle pain. In addition, the recovery of the damaged muscle doubts will be supported in recovery. Thanks to an ice bath or cold shower, waste is processed faster, which helps with the process of recovery after exercise.
7. In the sauna for recovery
An infrared sauna in particular has benefits for recovery after exercise. It ensures better circulation in the muscles and helps with muscle relaxation. In addition, additional benefits, such as the removal of waste, has been able to sleep better and Complete relaxation. This will ensure that you can achieve the best recovery after exercise.
8. Massage for recovery muscles
A massage after exercise can contribute to the reduction of muscle pain. In addition, it improves the flexibility of the muscles. A massage can also help with the lighting of stress and angs, which can all contribute to a good recovery.
9. Listen to your body
No matter how easy it sounds; In practice this is not always easy. But really listen to your body. Adjust things when your body asks for this. Provide consistency, but prevent overload.
"After a tough training or competition, I take the time to stretch and I use the sauna to help with the recovery process. I also ensure a balanced diet and enough rest to support my body." - Alex Morgan | Prof. Soccer player
The best recovery after exercise
You achieve the best recovery after exercise through the tips above. Nutrition and drinks, resting, stretching, cold and infrared warmth and of course by listening after your body. Recovering from your muscles, body and mind is certainly equally important. Make sure you get the right recovery routine, so that you achieve the most out of your training sessions.
