1. Protein and Carb Intake
The proteins that make up your muscle fibers become damaged when you exercise. Consuming protein and carbs within 20 minutes after your workout can help give your body the raw material it needs to repair and replenish this muscle damage.
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.
Post workout you can take handy protein and carb options like whey and fruit smoothie or eggs with fruits, a protein bar, or any such healthy snack.
2. Eat an overall balanced diet
Eating an overall healthy diet can ensure you do not develop any nutrient deficiencies that may impair your muscles’ ability to recover.
Include protein, carbohydrates, essential fats, fiber, vitamins, and minerals in your meals.
It provides essential nutrients for recovery and sustained energy.
Dehydration can impair your muscles’ ability to repair themselves. You are especially prone to becoming dehydrated if you exercise in hot or humid weather.
It is good to aim for about two to three liters of water a day, or more if you’re active, sweat a lot or live in a warm climate.
Water helps flush out toxins and supports optimal muscle function. Add electrolytes if required for an extra boost
Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 to 12 hours per night.
Research has found that sleep deprivation may impair muscle recovery by impairing the body’s inflammation reaction and the production of hormones that aid muscle growth.
Snooze for success! Quality sleep is when your body works its magic – repairing tissues and regulating hormones.
5. Minimize your consumption of ultra-processed foods, alcohol, and tobacco.
Minimize the consumption of processed foods such as sugary baked items, soft drinks, and also the consumption of alcohol and tobacco.
These ultra-processed foods get stored as fat and hinder the fitness journey and recovery.
After a workout, choose nutrient-dense foods. Opt for whole grains, fruits, and veggies to replenish glycogen stores.
Remember, recovery is as vital as the workout itself. Listen to your body, and tailor these tips to your needs. Here is to maximizing gains and feeling your best!