There’s a common trap that many beginners fall into when they start their fitness journey. It’s the misconception that fitness is all about the workout, and it’s easy to see why. Incredible feats of performance like bench-pressing 250 pounds or running 10 miles a day are the sexy, exciting parts of fitness.
While these activities are highly visible, they’re only one piece of the puzzle. It’s the unsexy, usually unseen fundamentals that serve as the backbone of a strong fitness routine. One of the fundamentals that has a powerful impact on your performance is recovery.
As a fitness enthusiast, you know that the more you prioritize recovery, the further you can push your body. And the more you push your body, the better methods of recovery you need to leverage. It’s a delicate balance — one that can take a lifetime to perfect. That said, there are a number of ways to take your recovery to the next level right now. So read on to learn about four ways you can maximize your recovery to enhance your performance.
1. Drink Your Greens
Nutrition is one of the most essential recovery basics. You need the proper vitamins, minerals, and nutrients flowing through your veins to get the most out of your exercise. Many fitness guides will encourage you to eat plenty of protein — and you should. But don’t favor protein at the expense of your greens.
Dark, crunchy, leafy greens are superfoods. As the name suggests, a superfood is crammed full of beneficial compounds like vitamins, minerals, and antioxidants. Incorporating more superfoods like spinach, kale, and broccoli into your diet will improve your gains from exercise.
One thing that can be challenging about incorporating more greens is that you need to eat quite a lot of them. And, to be honest, many people don’t love the way they taste. So drink them instead by mixing a super greens powder into water or your favorite smoothie. Super green powders are convenient, delicious, and chock full of essential nutrients. They’re an easy addition to any fitness enthusiast’s nutrition repertoire.
2. Time Your Nutrients
Staying on the topic of nutrition, it’s not just about what you eat but when you eat it. Sure, you can eat and drink healthily on a regular schedule and still see benefits. But by carefully timing your drinks, snacks, and meals, you can maximize the potency of the nutrients you ingest.
For example, you’ll see more results from ingesting carbohydrates and proteins if you consume them around your workout. The benefits of healthy fats, on the other hand, don’t have much effect on exercise. You can consume foods that contain them, like avocados, independent of when you hit the gym.
To get the most out of your workout, eat a snack or light meal full of carbs and protein just beforehand. The carbs will provide readily available energy, and the protein will facilitate muscle repair. A mid-workout snack that includes carbs and electrolytes will support your energy and focus. Finally, eat another meal or snack including carbs and protein within an hour after your workout. This will help replenish glycogen stores and further repair muscle tissues.
3. Thermocharge Your Post-Workout Time
If you’re looking to take your recovery to the next level, contrast therapy could be right up your alley. Contrast therapy entails alternating exposure to cold and hot temperatures for the purpose of healing. Both cold and hot therapy can provide incredible benefits.
Cold therapy involves the use of ice packs, cold baths, or — for the truly dedicated — cryo chambers. Short exposure to cold reduces inflammation and constricts blood vessels. This in turn promotes increased blood flow, transporting essential nutrients throughout your body. Hot therapy usually involves the use of hot packs, hot baths, and saunas. The heat helps muscles relax, increases flexibility, and can likewise promote increased blood flow.
Contrast therapy, then, offers the best of both therapeutic worlds. You can easily try contrast therapy by switching between cold and hot packs on isolated muscle groups. Or if you have access to the needed facilities, you can alternate ice and hot baths. Contrast therapy can heighten recovery tremendously — just be careful not to overexpose your skin and muscles to extreme temps.
4. Let Your Troubles Float Away
If you’ve never tried float therapy before, you may be surprised to find how beneficial it can be. You may have heard float therapy called something else, like sensory deprivation or isolation tank therapy. They’re all essentially the same thing and involve floating in a dark tank full of water.
What makes float therapy more than just a strange kind of bath is the Epsom salts. The high magnesium sulfate concentrate in the water quite literally suspends your body, creating the sensation of weightlessness. Magnesium is also known for helping muscles relax, and the tank you float within is usually designed to limit sensory input. This allows you a unique opportunity to achieve mental calm and relaxation in today’s hectic world.
While float therapy may sound somewhat outlandish, it’s becoming increasingly popular. In fact, you shouldn’t be surprised to find a spa with float tanks in your area. Most people need about an average of 60 to 90 minutes to feel the full effects of a float. While it’s not something you need to do every day, even floating once a month can be wildly beneficial. Float therapy helps you reduce stress, manage pain, and increase muscle speed recovery.
Work Hard, Rest Hard
It feels amazing to reach new heights of athletic achievement after long periods of dedication. But don’t forget to balance your fantastic feats with plenty of rest. Effective recovery techniques are essential for improving your performance and protecting your body along the way. To make the most of your downtime, try some of the recovery techniques outlined here. They’ll help you push yourself beyond your limits and reach new heights.
