Tips and Tricks for Workout Recovery

Recovery is crucial to prevent injury and soreness while you are working out. This blog will outline our favorite recovery tools you can do on your own to help.

Hydration

  • The rule of thumb is to drink half body weight in water a day minimum
  • Adjust more if you are exercising by measuring your body weight before and after a workout. The weight lost is the amount of water you have lost. Adjust your daily intake to account for the water lost.
  • Proper electrolytes
    • We are not a fan of Gatorade and the other sports drinks, as they contain too much sugar
    • Many sports drinks also don’t have all 5 electrolytes. Added B vitamins and amino acids are big a plus

Post workout nutrition

  • Wholemeal or protein shake 30 minutes after
  • Replenish carb and protein to muscles to further prevent breakdown
    • A protein shake with 4:1 carbohydrate to protein is ideal
  • Other vitamins/minerals to look for in your protein shake
    • Branch chain amino acids
    • Glutamine, turmeric, probiotics, B vitamins, minerals

Foam rolling

  • Check out protocol videos
  • Foam rolling helps to improve muscle texture and mobility
  • The best time to foam roll is
    • Warm-up before activity
    • Post workout as recovery
    • Off days
  • However be careful not to overdue. Your muscles need time to recovery also, so foam rolling every day or multiple times a day is not necessary. Like getting a massage, you wouldn’t get one every day, your muscles would get too sore.
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