Recover Like a Pro
We’ve all heard of a cool-down but how many of us actually take advantage of this post-workout recovery tool? We have found that everyone benefits from some form of cool-down, but some might not be sure where to begin. Let us help give you some ideas! As stated in our previous blog post (What are you Fueling Yourself With?) nutrition is one of the most important factors post-workout to aid in recovery and get you ready for your next training session, but what else can you be doing to improve recovery?
Hydration was touched on previously and it deserves the nod as it is another key to our recovery. If you are only drinking water during activity, and not before and after, then you are missing out on the many benefits being hydrated can give you. Even mild dehydration can result in loss of coordination, decreased energy, and loss of athletic performance (Simpson & Howard, 2011). We recommend 16, 8-ounce glasses per day for males and 11, 8-ounce glasses per day for females to aid in recovery and increase performance. This amount of water should be ingested steadily over the entire day, beginning as soon as you wake up in the morning. In addition, keeping track of urine output and color, as well as paying attention to thirst are important for maintaining proper hydration.
Stretching and foam rolling post-workout will only make your future self love you more! You will find that stretching and/or foam rolling 2-3 times per week for 10 minutes will not only increase flexibility but decrease soreness, as well as help make your future workouts and movement more efficient.
Staying active throughout the day and getting a full 8 hours of sleep at night will help you see the benefits of your training with Sports Performance. Quality sleep can assist your body in reducing stress, reducing fatigue, and repairing memory, as well as muscles.
All domains of post-workout recovery are significant and necessary to ensure you are getting the most out of your training with Sports Performance. Try different methods and combinations to find what works best for you. Which part(s) will you add following your next workout?
Kassel, G. (2018). Your Post-Workout Recovery Guide. Healthline. https://www.healthline.com/health/post-workout recovery#1
Simpson, M. & Howard, T. (2011). Selecting and Effectively Using Hydration for Fitness. American College of Sports