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Optimizing post-workout recovery

Optimizing post-workout recovery

Several studies post-workkout Handcrafted Orange Extract last few years have shown recoevry getting enough quality sleep is a very important Rehydrate and rebuild of recovery. Individuals Optimizing post-workout recovery advanced age also have different nutritional needs, and an increase in protein consumption is recommended as muscle mass decreases with age. Best Whey Isolate Best Casein Best Lactose-Free Protein Best Low Carb Protein Best Tasting Protein Best Unflavored Protein. Dietary protein for athletes: From requirements to optimum adaptation.


OPTIMIZE RECOVERY — The BEST Post-Workout Supplements (2023)

Optimizing post-workout recovery -

Hydration appears to sensitize your body to the stress of exercise during a workout and promote faster recovery of the central nervous system afterward. The benefits of creatine monohydrate supplementation on athletic performance and muscular strength are well-known, but this supplement is also a major player in recovery.

Consuming your creatine with carbohydrates and protein can also enhance glycogen and creatine storage. The biologically active compounds in tart cherries have anti-inflammatory and antioxidant effects that may enhance muscle recovery.

Some research indicates that tart cherry juice, ingested after your workout, may reduce the markers of catabolism muscle breakdown and soreness while improving performance 24 to 48 hours after an exercise session.

The findings, however, are mixed: the muscles targeted in the workout, training status, individual characteristics, and exercise protocol may all impact how effective tart cherry juice is in improving recovery.

Any intervention that enhances sleep can aid in muscle recovery, and with minimal risk in consuming tart cherry juice, there is no harm in trying it. Your workouts may warrant specific macronutrients and supplement needs, but following a balanced diet rich in fruits, vegetables, complex carbohydrates, lean protein sources, and healthy fats is essential for overall health and wellness.

Sleep is one of the most undervalued yet potent recovery tools for your physical and mental health, helping your body repair and restore cells across almost systems. Muscle cells in particular benefit from growth hormone and insulin-like growth factor-1 released while you sleep—both of which promote muscle protein synthesis.

When you are sleep deprived, muscle damage may take longer to repair, impacting performance in your following workouts and injury risk in recreational or competitive sports.

Adolescent athletes who sleep less than 8 hours have 1. Chronic sleep debt compromises your resilience and readiness to deal with daily stressors. Impaired sleep can also drive circulating cortisol and interleukin-6 IL-6 levels up resulting in a chronic stress response that increases cardiometabolic risk, muscle atrophy, and chances of illness.

Your autonomic nervous system is imbalanced, negatively affecting your resting HR, HRV, and blood pressure. Napping can help to offset the negative effects of sleep deprivation on recovery.

Midday naps not only improve cognitive function, relieve stress, and reduce feelings of fatigue, but they also enhance exercise recovery, allowing you to go harder in your next session or bounce back faster after high-intensity work.

Improve athletic performance, memory, and creativity, allows for full sleep cycle but may impact nightly sleep. In athletic populations, cold water immersion is effective in reducing muscle soreness and expediting recovery of muscular power and flexibility if you have limited time for traditional recovery methods like sleep.

However, if your goal is to build muscle, cold exposure may blunt muscle protein synthesis when performed immediately after strenuous exercise on a regular basis. The differences in muscle protein synthesis seem to affect type II fast-twitch muscle fibers and impact muscle hypertrophy capacity more than actual maximal strength and performance.

Cold therapy also helps to relieve pain and inflammation for individuals with chronic conditions like rheumatoid arthritis. While this application may not directly impact tissue healing, when people feel less pain, they are more likely to engage in physical activity and sleep soundly which directly promotes recovery.

The real value of cold therapy is in its effect on the central nervous system. The initial shock of cold stimulates the sympathetic nervous system, putting your body into fight or flight.

Once your body adapts to the cold and the stress response diminishes, the parasympathetic nervous system kicks in to reduce heart rate and blood pressure while releasing chemicals in your brain that positively impact feelings of well-being. Cold exposure does come with some risk such as cold shock, hypothermia, and physical incapacitation.

Start with very short bouts of cold exposure, perhaps with others present, before progressing to longer solo sessions. Individuals with known cardiovascular or pulmonary diseases or type II diabetes should consult their healthcare provider before participating in cold therapy.

A dry heat sauna promotes relaxation through heat stress. Similar to cold exposure, intense, short-term heat exposure activates your sympathetic nervous system resulting in increased heart rate, skin blood flow, cardiac output, and sweating.

The heat also draws your attention away from aches and pains. While an excellent recovery tool, dry sauna comes with some risks. Dehydration is common with extended time in a sauna.

To avoid serious health complications, be sure to take in plenty of fluids before and after your session. Some small studies suggest reversible sperm reduction with regular sauna use. Individuals with high and low blood pressure, heart disease, asthma, epilepsy, women who are pregnant, and those on mind-altering drugs should see their healthcare provider before using a sauna.

If you prefer a warm bath to the sauna, you can expect similar pain reduction, sleep, and health benefits. The buoyancy, hydrostatic pressure, and temperature of the water improves blood flow and may even increases tissue oxygenation and insulin sensitivity.

These changes would enhance muscle recovery as your cells become more efficient at producing and recycling energy. Athletes have worn compression garments during exercise and competition for decades. While there is no harm in using compression gear, research is mixed on the effects on performance during a session or in your ability to bounce back to the same strength in your next workout.

Recovery boots uses pulsing compression, called intermittent pneumatic compression, designed to enhance recovery. Compression boots help to relieve the pain and discomfort of delayed-onset muscle soreness. Massage guns use percussive therapy to aid in muscle recovery and reduce musculoskeletal pain.

Foam rolling, or myofascial release, is also effective in reducing muscle pain perception, particularly after a workout.

You can get the same benefits from active recovery like walking and light cardio in most cases so the use of these recovery tools may simply come down to personal preference. Traditional massage modalities are also almost synonymous with recovery.

Psychologically however, traditional massage invokes a total body relaxation response, which can shift your body into parasympathetic rest and digest mode. The more primed you are for rest, the better your central nervous system recovery.

The information presented in this blog is sourced from the references cited. The first step: establish consistent sleep and nutrition routines, then optimize your muscle recovery and overall well-being with nutritional supplements, cold and heat therapy, and recovery tools.

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How to Maximize Your Post Workout Recovery. We've sent a confirmation email to. If it doesn't arrive soon, check your spam folder. While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals!

The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. And for a deeper dive, here are some proven tips to ease those aches and help you get back to your training sooner.

Drinking water is essential for your overall health and post-workout recovery, including muscle repair. Do you need special hydration drinks?

For most people, water and a nutritious diet will do the trick! According to a study on rehydration and recovery after exercise, electrolytes are important for your nervous system and also get used up during muscle contraction.

Electrolytes include minerals like magnesium , potassium, calcium and sodium, which are found in most foods, so you can definitely get enough electrolytes by following a healthy eating diet and consuming plenty of fruit and vegetables. If you follow a plant-based diet , make sure you eat plenty of high-protein foods throughout the day such as nuts, tofu, quinoa and beans to give your muscles the nutrients they need to repair.

If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going.

We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help. Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake.

Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements. According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury.

A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups. After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use.

This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.

Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day. Have trouble sleeping? A short stretching session before bed may also help you to sleep better.

A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility.

According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids. Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger.

If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery. For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session.

Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Remember, your muscles repair and grow when during rest, not during the workout itself.

With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt.

Every Sweat program has rest days included, but if you feel like you need more rest - take it. Your body knows best! Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.

A literature review published in Frontiers in Physiology found that active recovery done within the first few days of a tough workout reduced the effects of delayed-onset muscle soreness DOMS. Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results.

Compression clothing may also help reduce your perception of muscle soreness, inflammation and swelling. The tightness of the fabric can help to promote blood flow through the deeper blood vessels rather than those on the surface, which may aid with clearing waste and providing nutrients to the muscle fibres.

Did you know your emotional and mental wellbeing can affect your muscle recovery? A study published in the Journal of Strength and Conditioning Research looked at whether chronic mental stress affects muscle recovery, perceived energy, fatigue, and soreness after strenuous resistance exercise, over a four-day period.

The results showed that higher levels of stress resulted in lower recovery and, conversely, lower levels of stress were associated with superior recovery.

Stress can also impact everything from your sleep to eating patterns, hormones and general wellbeing. All of these things can impact your immune response, which is essential for muscle recovery.

Your stress levels can be impacted by a number of internal and external factors, and if stress is having a consistently negative impact on your daily life, reach out to a healthcare professional.

Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.

All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover. If an exercise feels too strenuous, take a modification.

Your login Hydrating foot creams were post-aorkout. Forgot your password? Username is invalid or already taken. We've sent a confirmation email to. If it doesn't arrive soon, check your spam folder. Optimizing post-workout recovery by Fat-burning workouts News August 23, 0 comments. Effective Handcrafted Orange Extract recovery posg-workout critical to podt-workout overall health Handcrafted Orange Extract success fecovery building muscle. It is not only about Otpimizing enough rest and nutrition but also ensuring that your muscles have time to recover and rebuild. Engaging in intense exercise without proper recovery can lead to muscle soreness, stiffness, and even injury. By optimising your post-workout recovery, you'll be able to improve your overall fitness and achieve your goals while also reducing your risk of injury.

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