How to Recover Like a Boss

You’ve got a solid training plan, and you’re motivated as ever, but what happens when you’re three days into your program and you’re feeling destroyed? Quitting isn’t an option, therefore you’ll need to learn how to recover in order to perform at your best. I’ve outlined my top tips when it comes to post workout recovery so that you can keep your body in prime condition.

Active Stretch: My first few tips begin before you even workout. I start all my training sessions with active stretching to warm up the muscles and prepare them for exercise. Doing so helps bring blood to the muscles and increase range of motion, reducing risk of injury.

Foam Roll: There’s a lot of fancy products on the market today, but this is an affordable staple worth purchasing. If you’ve never foam rolled, it’s basically manual therapy to help reduce soreness,  and increase mobility and range of motion. I include foam rolling in my warm up routine, but it can be done after training as well.

BCAAs: Branch Chain Amino Acids usually come in a flavored powder and can be consumed during your workout. If you’re training fasted, this is a necessity during workouts to prevent muscle loss and promote recovery! When selecting a brand, make sure the product includes the three main branch chain amino acids; leucine, isoleucine, and valine. My favorite is “Intra Flight” by Bare Performance Nutrition.

Static Stretch: This type of stretching should be reserved for post workout. It’s a great way to improve flexibility and cool down. The reason I suggest performing these stretches post workout is because your muscles are already warmed up and “loose” if you will.

Protein Powder: If you’re consuming enough whole food sources of protein, then protein powder isn’t essential, but it is a rather tasty, and convenient way to meet your protein requirements! The best time to consume powders is post workout because it will kick start muscle protein synthesis. Consider digestibility, taste preference, and budget when choosing the right one for you. My favorite is Peanut Butter Cookie vegan protein powder by Bare Performance Nutrition!

Sleep: The easiest, yet hardest part of the recovery process. Life is busy and we often don’t prioritize sleep, but it is when we rest that our body recovers! I know it’s hard, but aim to get 6-8 hours of sleep each night.

Water: When your body is properly hydrated, your metabolic function improves. This is because nutrients are distributed throughout the body, which allows them to be absorbed and used for energy (and recovery). There’s many recommendations for the amount of water you should consume. Check out my post on hydration to see a few. At the end of the day, I always believe the best recommendation is the one that you will stick to! So set a goal and stick to it!

Rest: There seems to be this idea that we should have #nodaysoff and while I love the hustle mentality, that’s just not the best way to make progress! Make sure to schedule in 1-2 rest days a week and give your body a break!

Stay Active: I know you’re thinking “Wait didn’t you just tell me to rest?” and you’re correct, but that doesn’t mean turning into a couch potato all day. I recommend getting movement and blood flow in on your rest days. Go outside for a walk, get some chores done around the house, or play outside with your family. A body in motion, will stay in motion!

There’s a lot of fancy products and services geared towards recovery but before investing in cryotherapy or deep tissue massages, try nailing these recovery tips first! It’ll save your muscles and your wallet!

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Email: Littlewarriorfitness@gmail.com

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