Recovery after training

After training, your muscles can feel tired and heavy. They may also be painful, especially if you’ve worked hard. This is a completely natural bodily function and is not considered abnormal. Today, there is an overwhelming number of treatments and recovery methods for tired and sore muscles, ranging from sweets, spa baths, and certain types of music to creams that soothe and relieve your aching muscles after a workout. This has become a multi-billion dollar industry worldwide. But after you’ve used your body and feel exhausted, there are several forms of recovery that have been known for decades and are supported by science. Below, you’ll see what you can do to prepare your body for the next workout.

Protein, Protein, and More Protein

You probably already know that protein from your meals helps regenerate muscles and provides your body with the best post-workout recovery. However, instead of adding artificial protein to your smoothies, you should get your protein directly from good foods. This can include lean meats like chicken and tuna, and eggs are also an excellent source of protein. Greek yogurt and cottage cheese are also protein sources and can all be part of a healthy and varied diet, which can also contribute to weight loss according to the dietary recommendations of health authorities.

Water, Water, and More Water

Most people are aware of the importance of fluid balance and the risks of dehydration. Unfortunately, most people drink only when they’re thirsty, rather than drinking enough water throughout the day. Many fitness enthusiasts also focus only on water intake before their workout, which is not ideal, as dehydration can significantly affect muscle fatigue after the workout. Many newer drinks are marketed as having added electrolytes, which are described as natural salts the body absorbs.

The name comes from the fact that they are electrically charged, and they primarily belong to the categories of calcium, potassium, chloride, magnesium, and sodium. Their electric charge means they play a central role in the internal communication of cells. They also contribute to your body’s ability to absorb fluids and maintain fluid balance. Electrolytes are lost through sweat, urine, and stool and are not naturally replaced by the body. But you can save a lot of money on expensive drinks by drinking regular tap water.

Fluid Balance Is Important – But Don’t Overdo It!

Excessive water intake leads to excessive excretion, which results in the excessive loss of electrolytes, and that can be harmful. It is actually possible to drink too much water. Consult with your doctor about your fluid intake if you’re unsure.

Planning Is Key

After you’ve finished your protein-rich lunchbox and drank from your water bottle filled with tap water, it’s important to recharge during the recovery phase. Many, especially eager beginners, get carried away by their initial workout results and overexert their bodies. This can, in the worst case, lead to injuries like muscle strains and extended training breaks. Depending on your age and circumstances, the recovery time between workouts can range from hours to days.

The duration and type of rest varies from person to person, so if you, for example, engage in strenuous strength training, active recovery can include lighter stretching exercises like yoga, Pilates, or Tai Chi. A Finnish study from 2015, which examined muscle recovery in active individuals, also found that sauna visits – both traditional and infrared – have a beneficial effect on the body’s condition post-workout.

However, the experiment with infrared low-intensity technology proved to be significantly more effective. All of these can certainly be part of your relaxation routines, as they contribute to the feeling of calm in the body without straining your tired and aching muscles.

Good Habits

If you frequently use your muscles and train moderately, a reduced need for sleep is one of many fantastic side effects. You’ll experience a natural fatigue about two hours after training, which leads to better sleep at night. Health authorities recommend getting between 7 to 9 hours of sleep each night depending on your age.

Lack of sleep affects your mental health as well as your physical health, and this inevitably impacts your performance. But the lack of sleep also has an incredibly large impact on the recovery of your muscles, which is why proper sleep habits are so important. If possible, it is also recommended to take quick 20-minute power naps during the week. These contribute to deeper relaxation for the body and can easily be combined with infrared sauna therapy.