Recovering from your workouts isn’t magic. There’s no elixir that you need. You don’t need supplements or a massage gun. Mostly, you just need to be an adult. 🙂
I say that somewhat tongue in cheek. Life is busy and you have shit to do. I get that. But if you’re invested in your training, and you’re using it as a catalyst for a bigger and better life, don’t you want to do the things that will help you recover so that you get the most out of your training? Of course you do.
Here are 5 things you need to do to effectively recover from your workouts.
Get Some Gaht Dang Sleep
You’ve probably heard people say something like the following statement. Maybe you’ve even said it yourself: “I only need like 5 hours of sleep and I’m good.” No you’re not.
No matter what you want to believe, or what anyone might tell you, no one does well with little sleep. Yes, you can suffer through and you might think you’re performing. But that’s just your poorly rested perception.
To recover from training, you need good sleep. That means 7 to 9 hours of actual, restful sleep, not just time in bed. The amount and quality of sleep matters because, well, your entire being needs it. But in the context of exercise recovery, it means that anabolic hormones like, growth hormone, can do their jobs repairing tissues. It also means that catabolic hormone secretion stops. Catabolic hormones are responsible for energy production. You don’t want them doing a whole lot while you’re sleeping. But if they are, it’s likely because you went to bed with a heightened sympathetic (fight or flight) nervous system tone because you didn’t wind down.
So, how do you help ensure that you get enough restful sleep?
Limit caffeine intake to the morning. Cut your meals at least two hours prior to bedtime. Have a mostly set bedtime. Start winding down a couple of hours before you want to sleep by reading, getting a warm shower, and/or having a warm drink. It’s also best if you get away from screens. Organize all of this into a routine so that your body learns that it’s time to go to sleep.
Also, keep your bedroom cool. The best temperature for sleeping is around 65 degrees Fahrenheit.
If you just read this and thought, well, I can’t do all that. I have this thing and that thing and this other thing, and well, I just can’t get that much sleep. Plus, routines don’t work for me.
Bullshit.
You’re telling yourself a story. You CAN do all of those things.
Decide that your rest is important, because it is. Realize that the rest of your life improves when you’re well rested, not just your exercise performance and recovery. Then decide that you’re going to make one change at a time and that you’re up for the discomfort of change because you know you’re improving your life.
There ya go. Bullshit story refuted.
Don’t Drink so Dang Much…Booze, That is
Alcohol is bad for exercise for recovery in just about every way that it can be bad for exercise recovery. Even miniscule amounts negatively affect your sleep. It raises your core body temperature, affects your nervous system, and messes with your cardiovascular system. It also interferes with the secretion of recovery hormones like testosterone.
I’m not some stiff that’s going to tell you never to drink. (Although it wouldn’t be a bad decision.) Heck, I have a drink or two most weeks. But what I will tell you is that it’s best if you limit your alcohol consumption to a few drinks per week and mostly away from bedtime.
It’s your life, you can do whatever the heck you want. Just weigh your progress toward growth as a person and your physical growth against the short-term fun of drinking. Which matters more to you?
If you want to recover from training and make the most progress, cut back on the boozin’.
Drink Water
This isn’t rocket surgery. You know that you need to drink water throughout the day to stay hydrated. What you might not know is that it’s important for maintaining blood volume so that your muscles get the oxygen and nutrients that they need. That blood volume is also important for regulation of sympathetic nervous system tone to keep your heart rate down and regulate your body temperature. Hydration is also important for recovery processes like protein synthesis (building muscle, repairing damaged tissues). If you’re not drinking enough water, all of this stuff gets a boot to the patoot.
Start by aiming for half your body weight in ounces per day. On days that you work and sweat more, you need more water. But half your body weight in ounces is a good starting point. Carry a Nalgene bottle with you and set reminders if necessary. Drink that dang water.
Move
Light movement after exercise and between heavy workouts stimulates recovery by increasing blood flow and stimulating your nervous system.
So, don’t just sit on the couch during your days off from the gym. Take walks. Do some mobility training (e.g. the warm-up for all of you current Beyond Strength members).
Just frickin’ move. You will feel better and you will recover faster between training sessions.
Eat
Repair and recovery require nutrients. That’s why they call it nutrition. 🙂
So, what does good recovery nutrition look like? Well, it looks mostly like eating as if you were an adult and composing balanced meals. That means portions of protein, carbohydrates, fats, and vegetables at every meal.
These compositions ensure that you’re getting the nutrients you need while also helping you to eat the right amount of calories.
Recovering from exercise is simple. You just have to commit to consistently doing the right things for your body. Sleep. Cut back on the booze. Drink water. Move. Eat.
