Workout Recovery

Justin Kauffman • February 28, 2022

A woman is stretching her leg on a foam roller.

What you do after some of these Intramural Open workouts is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels so you can crush the next workout.  Here are four key things to keep in mind and do for optimal recovery.  

  1. Rehydration is essential.  Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or other healthy post workout drinks.  FitAid and other drinks in the gym are great but avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.  
  2. Eat a healthy snack.  Plan to eat a healthy snack or meal within 45 minuts of completing your workout. This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein.  Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.  Yes! It is okay to eat Carbs especially after a workout.  
  3. Do light exercise on rest days – I always say that if you are super sore a good way to get rid of it is just workout again even if it is a light one. Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation.  Get on a bike or rower and just do an active cool down.  
  4. Don’t forget to cool down – Always finish your workout with a cooldown, which allows your heart rate to gradually return to its normal rate. I know that most of us lay on the floor after the workout but you should also think about a light cooldown stretch.  A proper cooldown can also help to relieve stress, prevent muscle soreness, and prevent injury.

If you interested in discussing more about working out or recovery, please visit us at www.regenxfitness.com

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