Don't Stress from Recover Right
A fitting mantra for every occasion, we know that stress makes us feel terrible but there’s proof it has even more of a negative impact. Stress wreaks havoc on your mind and body… specifically, muscular recovery. A study conducted by the Yale Stress Center and published in the journal Medicine & Science in Sports & Exercise concluded that people who often stress out mentally, take longer to recover from exercise.
“The findings confirm that even the microscopic cellular processes that repair damage within your body are mediated by your state of mind – and that means that stress-reduction approaches like mindfulness and biofeedback could be as important to your physical fitness as crunches,” writes The Globe and Mail.
Do Yoga and Recovery Workouts
Stress is inherent in our daily lives, but there are many ways to lessen the impact. When it comes to fitness, yoga is a fantastic way to relieve stress and clear out those muscles following heavy lifting sessions. Opt for the styles of yoga that emphasize breathing techniques and meditation. Light exercise will get the blood flowing, clearing out those damaged muscles, it will promote relaxation and aid in repair. If yoga isn’t your thing, focus on (very) light exercise for the muscles that hurt. Low weight, high rep will get blood flowing to target areas.
A common misconception is that muscles are made in the gym—they’re not. You need to exercise to get stronger but you don’t get stronger working out, you get stronger recovering from working out. Real muscle is built in recovery; after the gym creates tears that only downtime can repair.
Over-exercise regularly leads to injury, poor performance and, at the very least, wasted training. If you’re working the same muscles day-after-day, you’re not reaping the full benefits of each workout.
Give it Time
While light exercise of the affected areas can be beneficial and we know continuing strenuous exercise of the same muscles is outright dangerous, time and rest are the only two methods that are guaranteed to safely help your muscles recover.
Time off is essential, and here are the experts’ not-so-conclusive findings: after a tough workout, you should let the targeted muscles rest for 24 to 72 hours. Some argue for longer periods of rest, ultimately it depends on factors like the intensity of said workout and the individual performing the workout.
Recovery weeks are popular among high intensity athletes and might be a good option for anyone who’s training consistently. Again there is a major discrepancy in suggested frequency. Some say to take a week off every three to five weeks, others say 10 to 12 weeks. And again, this depends on many factors and personal preference.
Get Some Sleep
Quite possibly the single most important tool in recovery, sleep allows the body to repair and build muscle most efficiently. Muscle building (anabolic) hormones increase in concentration and effectiveness during sleep. During strenuous training periods six to eight hours of sleep simply isn’t enough. Shoot for at least 8 hours, and if you’re able to sneak in an afternoon nap, that will help too. The nap will be most effective two to three hours after exercise and if you’re training regularly experiments say it won’t inhibit night time sleep.
Don’t Restrict your Diet Too Severely
Unfortunately for those of us who love junk food, any weight loss goals are more dependent on what we eat than what we lift. You really can’t out exercise a bad diet. If a six pack is your goal and you’re not eating right, you could do crunches for eternity and you’d still never see those abs.
Conversely, there is a danger of simply not eating enough. If your diet is severe you could be starving your body and your muscles of nutrients. Restrictive diets are not only a huge health concern that should be taken seriously, but they won’t leave you looking fit either. The body protects against starvation when you’re caloric intake is too low, making it hard to lose weight and when you do it’s unhealthy and often unsustainable.
Eat enough; eat right, everything in moderation.
What was the number one dietary tip that came up time and time again during research? Protein, protein and, you guessed it, more protein (with a side of carbohydrates). This is because among a ton of other things, protein helps build muscle and carbs efficiently replace the energy lost during a workout. That is a highly simplified explanation but it’s sufficient to say, among other nutrients, those are the two biggest things that need to be replaced following a work out. There are many other things that should be replaced (and usually are with a varied diet), so focus on protein, carbs and a pinch of salt.
Majority consensus is that you should eat a carb and protein rich snack around 60 to 30 minutes prior to working out and another snack 15 to 45 minutes after you finish working out. Sources suggested following that up with a balanced meal after two hours and one source suggested that a small protein rich snack before bed could help overnight recovery, but the experiment was small and hasn’t (to our knowledge) been retested.
Don’t Guzzle Gatorade
Gatorade is rich in electrolytes, which is its competitive edge over plain water. But Gatorade also comes packed with diet destroying sugar.
You don’t need to focus on replacing electrolytes unless you’re working out for more than an hour or at an extremely challenging sweat-pouring pace. Even then, opt for a choice with less sugar, there are plenty. Coconut water is a great option, and according to a study it was easier for subjects to consume in higher quantities and caused fewer stomach issues, compared with plain water and carbohydrate-electrolyte beverages.
Drink this Instead
In addition to that coconut water, chocolate milk is a popular post-workout staple. Chocolate milk may have its downsides (for one, it’s hard for some people to digest), but it’s the easiest way to get a great carb/protein balance. Calcium is an added bonus.
But water is essential, so how much water should you be drinking? Women should drink an absolute minimum of 75 ounces per day and men should get 100 ounces. These recommendations change with increased physical activity and other factors.
Don’t Take Painkillers
After an intense gym session comes the muscle soreness and, for some of us, that pain has us reaching for the aspirin. But you might want to think twice before taking those pills. Research is varied on the relationship between NSAIDs and exercise recovery, but the consensus is that long-term use could be detrimental. The main concern of researchers is that NSAIDs could chemically alter how the body repairs muscle.
Beyond post-workout recovery, a study done on Ironman Triathlon participants tested the effects of NSAIDs used before the race. The study found those who took NSAIDs were at a higher risk for dehydration and potentially organ damage.
Use Compression Gear
Technology is amazing; clothes can help our bodies recover from exercise. In recent studies, compression garments have been shown to aid in recovery by reducing lactate concentration and heart rate. An older study, done in 2001, concluded that compression garments “prevented loss of motion, decreased perceived soreness, reduced swelling, and promoted recovery.”
Foam is your Friend
The routine we love to hate, foam rolling, has proven benefits beyond relaxation. In a very recent study, foam rolling helped alleviate muscle soreness, among a few other things (like improving how high subjects could jump).
“Alternate ice and heat” has been the go-to advice for an overworked muscle or a minor injury for more than a decade. A 2009 study reveals that might not be the best way to recover. This study found that cold water immersion was a better post-exercise treatment than the hot/cold contrast and (of course) doing nothing at all. The exclusively cold exposure reduced soreness, returned full range of motion fastest and returned athletes to base strength before both other methods. The hot and cold combo only helped with soreness at the 24-hour test mark.