5 Easy Ways to Boost Recovery

How you recover from workouts can decide how fast and how much results you get from your training.
This may seem obvious at first glance, but there's more to it than that. Everything you do outside of your workout plays into how you will recover from that workout, some more than others.
In this article, we'll discuss 5 Recovery quick wins to be implemented into your daily routine immediately.
1. Rest
Sleep quality before and after exercise is important. Researchers suspect that it is deep sleep that helps improve athletic performance because this is the time when growth hormone is released. It is very important to keep this Circadian Rhythm on a steady schedule to make sure you can perform during the day and sleep well at night. Reduce screen exposure at least 1 hour before going to bed to speed up and improve sleep.
Check out our article specifically about Sleep.
2. Hydration
Water plays a significant role in the process of recovery, from helping digest vital nutrients to repairing muscles damaged during exercise. It is the oil of your body. Hydration is two-fold: Water + Electrolytes. To properly hydrate, you need a balance of Water and Electrolytes, such as Sodium, Potassium and Magnesium. Make sure you drink enough water during the day and increase your water intake if you have an especially salty meal.
Check out our article specifically about Hydration.
3. Nutrition
Just as a car runs best with a full tank of gas, your body needs the right kind of fuel from food in order to perform at its best. A balance of carbohydrates, proteins, fats, minerals and vitamins will give your body what it needs for peak performance. It’s very important to refuel your body soon after a hard workout. Because your body needs to replace glycogen stores in your muscle within the first few hours after exercise in order to promote athletic recovery, it’s important to eat carbohydrates and enough protein within 20 minutes after your workout.
Check out our article specifically about Nutrition.
4. Massage
Regular massage supports the relaxation and recovery process after workouts, helping to prevent injuries; reduce swelling, muscle stiffness and fatigue; and achieve peak performance. There are numerous other potential benefits that are conducive to your overall health and well-being, including reduced anxiety and pain sensations.
Check out our article specifically about Massage.
5. Avoid Alcohol
Alcohol is an inflammatory agent and therefore should be avoided at all costs during serious training. On top of that, alcohol slows down the repair processes of exercise-induced muscle damage by inhibiting the functions of hormones that usually aid this process (such as testosterone). It's also has diuretic effects, which often lead to dehydration.
By integrating these 5 tips into your daily habits, you will make sure you consistently recover from workouts and prevent an injury from creeping up on you due to poor upkeep. Self-discipline and motivation are required to keep up all these habits, keep your eye on the prize and make the right choices everyday.
Would you rather drive a Maserati or a Honda Civic?