Whether you’re a bodybuilder or a ballet dancer, endurance or power athlete, each and every one of you that undertakes some form of physical activity needs the ability to be able to recover. Although recovery might not be top of your list of things to do when it comes to your chosen activity, it is just as, if not more so, important than the actual activity itself.
So why is recovery so important? Without recovery, your body will quite simply breakdown. Whether this takes a week, month or year, at some point the effects of overtraining and pushing your body too hard without adequate rest periods will take its toll. Not only may this result in diminished performance levels but you might also notice physical symptoms such as illness and injury.
Ultimately each and every one of us performs physical activity for a personal challenge and to continually notice improvements and enhancements. With inadequate recovery methods this simply will not occur. Eventually your performance will plateau and might even decline and you’ll be left scratching your head wondering where it all went wrong.
In order to stay on top of your game and be in a condition to perform optimally each and every time there are numerous methods which you, the athlete, can undertake and put in place. Although sleep in a vital part of this recovery process, it’s not the only means of achieving a recovered state. Having said that it’s not a bad place to start, so let’s take a look at several optimal recovery methods following exercise bouts commencing with sleep;
Research has indicated that despite individual preferences, approximately 8-10 hours of sleep is considered optimal each and every night. Is this you? During deep sleep, numerous processes occur including the release of testosterone, all of which can be considered vital for optimal recovery.
How many of you honestly warm down following exercise? Low intensity exercise such as running or cycling at a steady can aid blood circulation and enhance your body’s ability at removing waste products such as lactic acid and other toxins. Effects can be noted after 5 minutes.
Following cessation of exercise there is a 1 hour optimal window to take on food and drink to assist recovery and storage replenishment. Carbohydrates and protein in adequate quantities can fill this void and prevent you from entering a state of muscular catabolism.
Post workout supplements such as BCAA’s, creatine and whey protein are all incredible and worthwhile supplements which can offer a quick fix when you need it the most. Not only will this aid recovery but it will also assist in muscular strength and hypertrophy.
If you’re serious about your training and are always looking to achieve new goals and new personal bests then recovery needs to be given the same recognition as the exercise itself. Sometimes, a day away from the gym can be more effective and beneficial than if you had gone and pushed yourself through a grueling session.
Methods such as sleep, warming down, refueling your muscles and supplement consumption, if undertaken efficiently will place you in an optimal environment to perform at your peak whilst reducing the potential for both illness and injury. If you are looking to invest to some supplements, whether they be post workout or otherwise, why not check out our FitnessBeans online shop for the best products at the lowest prices.