This post is sponsored by NOW Foods. Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
Whether you just rocked a solid strength training sesh, went HAM on your HIIT workout or just ran all the miles, one thing remains the same: you have to give your body time to recover. Depending on the intensity of the workout, that could mean a few hours. It could mean a few days, but it doesn't just mean laying on the couch. Adhere to these 6 ways to boost post-workout recovery and you'll be feeling refreshed and ready to take on another workout before you know it.
Your body needs to refuel after working hard. Something with 3:1 or 4:1 ratio of carbs to protein will give your muscles just what they crave. In need of some inspiration? Check out these 25 things to eat post-workout!
2. Supplement with BCAAs
BCAAs (or Branched Chain Amino Acids) are used as fuel during exercise, so replacing them post-workout is key. Certain amino acids can't be made by the human body, so supplementing with them is a great way to boost recovery. They help promote the normal repair process that takes place after exertion and (bonus!) play an important role in the maintenance of proper immune system function.* I'm currently using NOW Sports BCAA Big 6 Natural Watermelon Powder, which features BCAAs for workout recovery, betaine to help maintain fluid balance during exercise* and taurine, which can further support endurance*. I take it after my workouts, but you can take it before or during-whatever works for you!
3. Supplement with ZMA
I take two NOW Sports ZMA Capsules each night before bed, and I swear by them. This is straight from NOW's website: "ZMA ® is a combination of Zinc, Magnesium and Vitamin B-6 designed to maximize absorption and to promote recovery from exercise. Zinc plays a central role in the regulation of cellular growth and tissue repair, as well as the maintenance of a healthy immune system. Magnesium is essential for the maintenance of electrolyte balance, energy production and normal neuromuscular function.* Because physical activity can increase the need for these two minerals, ZMA ® is the ideal supplement to aid in their replenishment.*"
Admittedly, I haven't been the best at foam rolling lately, but when I am consistent with my rolling, I notice a huge difference in my recovery time. Foam rolling helps decrease muscle tension, and keeping at it consistently can also reduce risk of injury.
Hydration is important for life in general, but it's especially important if you've been working hard and pushing your body. Your muscles, brain and basically everything in that strong body of yours needs water, and the more you sweat out, the more water you need to put back in.
6. Keep moving
Like I mentioned above, recovery doesn't mean plopping down on the couch. Staying still after a tough workout won't do your muscles any good. While you shouldn't be exerting a ton of energy after lifting all the things or running all the miles, you do want to keep moving. Keep standing up and walking throughout the day. Foam roll. Stay active to keep your muscles loosey goosey.
Share your workouts and recovery tips in this week's Wild Workout Wednesday Link Up (full rules here).
Let's Chat:
What are your best recovery tips?
