Recover Right: How to optimize your workouts for maximum gains
I have the privilege of coaching women’s fitness classes 5+ days a week. One of the challenges I hear at the gym is how to properly recover after a workout. How do we prevent major muscle soreness and burnout so we can continue to see gains in the gym?
Recovery. We hear this word get thrown around so much, but what does it mean for us gym rats? The Oxford dictionary defines recovery as “a return to a normal state of health, mind, or strength.” More specifically, muscle recovery is defined as “the process of rebuilding muscle tissue after exercise or other physical exertion.”
The older I get, the more I value and respect recovery. I beat my body up enough when I was a younger roller derby player to know that ignoring the recovery process is foolish. According to an article by Rupa Health, exercise results in the loss of fluids and fuels, a change in body temperature and cardiovascular function, and the breakdown of skeletal muscle tissue. NASM explains that recovery is a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis. Simply put, the more recovered your body is after a workout, the better your body will athletically perform the next time.
There are different proven methods for recovery after exercise. While this is not an exhaustive list, my hope is it provides a general understanding of how to recover so that you can receive the full benefits of your workout. They include:
Nutrition
Timing when you consume the right amount of carbohydrates, protein and fats around your exercise will repair muscle and optimize performance. I wince when I hear a client doesn’t eat soon after a workout. NASM explains that we need carbohydrates for energy (within 2 hours after exercise) and glycogen restoration, adequate-protein (total daily intake for active adults varies between 1.3g to 2.0g of protein per kg of body weight) for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.
A sample post-workout meal could look chicken (protein), veggies (carbs), healthy fat like olive oil drizzled on the veggies. If you are on the go, keep a protein shake in your car.
Hydration
Our bodies are about 60% water, so hydration is kind of a big deal. Drinking water (at least 64 ounces per day), and electrolytes help with digestion and aid in nutrition distribution within the body. It also speeds up protein synthesis and removes waste products. Be sure to hydrate a few hours before exercise with about 20 ounces and take some sips in between as you exercise. If you are not a big water drinker (I know a few!), here are simple ways to drink more water.
Stretching
Do not skip your stretches before and after a workout!
Next time you exercise, wherever that may be, do not roll your eyes at the warm-up and cool-down. Dynamic stretching (stretching through movement) and static stretching (holding a stretch for 30-90 seconds) improve blood flow to the muscles. When there is more blood flowing to the muscles, the muscles can receive the nutrients needed for repair. Stretching also improves flexibility, which protects you from injury and optimizes your athletic performance.
Dynamic stretching is a movement preferred before a workout – think leg swings, arm circles, lunge with a twist – while static stretching – toe touches, butterfly stretch, side bends – should be done after a workout.
Sleep
What can’t sleep do? Without enough of it, your workout program will crash and burn. We need between 7-9 hours a sleep per night in order to recover from our workouts. This is when muscle tissues repair themselves. Ever notice that you start feeling sick when you haven’t had a good night’s rest in a few days? That’s because adequate sleep keeps your immune system functioning properly. Enough shut-eye also reduces your risk of injury.
Want to dive deeper into sleep science? ACE Fitness has an easy-to-understand article on the subject here.
Massage
Frequent visits to a massage therapist is a luxury for many, but one that comes with lots of health benefits. Massaging of the muscles speeds up recovery time by reliving tension and inflammation. Research has also shown that massage can elevate the level of mitochondria activity, which helps convert glucose into the energy that is important for cell repair.
Learning massage techniques you can do on your own, with such tools as a foam roller, tennis or lacrosse ball, massage gun, and your own hands, will save you lots of time and money. Be sure to spend some time after a sweat session to roll out any areas that feel tight or tender.
My book, “Gettin’ Fit, Learnin’ Sh*t (About Myself and Life): A Beginners Guide to an Active Lifestyle, For Life!” is now available on Amazon here or free with any coaching program. Check it out!
