You can train as hard as you want in the gym, but if you stop there, you're not going to see the results that you expect. Recovery is more than having your post-workout protein shake. Recovery is a combination of protein, fats, carbs, sleep, supplements, stretching, foam rolling, massage and more.
When you hit a tough workout, you actually break down your body (muscles) - the harder you train, the more 'damage' you cause. So once you completed your last rep, you then go into recovery mode - with the most common first action being 'downing a protein shake'. You need to treat your body like a king in order for it to reach it's maximum potential.
Make sure your diet is on track - lean sources of protein, complex carbs, healthy fats, and plenty of water. This will provide your body with the nutrients it needs to recover and grow stronger. You can then benefit from a foam roller or sport massage. This will help to 'flush out' your muscles of the toxins, aid recovery and reduce soreness. Supplements can also come in handy with recovery. Protein shakes, BCAA's, Glutamine, a Multivitamin, Omega 3's can all play a role in the repair process.
Sleep - one of the most vital parts. Your body repairs itself while asleep better than any other time of the day, so making sure you get enough hours, and good quality sleep, is very important. To be honest, if you train hard in the gym, you're going to be tired anyway...
Don't turn those hard gym sessions into a waste of time by neglecting your recovery. Eat right, drink water, stretch/roll, and sleep like a baby!
Lee Gregory Fitness
