The 3 Step Recovery Plan

From marathon training to power lifting, strenuous exercise always requires a recovery period. Some people, particularly newcomers to exercise, may need longer recovery periods than well-seasoned athletes. Here are three steps you can take to recover after an intense workout.

Relaxation, Hydration, and Nutrition.

After an intense workout, your body will be in desperate need of some quality nutrition to repair muscle tissue and get stronger for your next workout. A meal high in protein is a recommended choice for many athletes, as protein is the macro nutrient that helps your muscles recover and build.

Additionally, making sure you are drinking plenty of water, about 72 ounces per day minimum, is extremely important. Being exhausted from a workout in addition to being dehydrated is a sure-fire way to make sure your recovery will take longer.

Foam roller.

Foam rollers come in all different shapes, sizes, and prices, but you won’t need anything fancy. A simple foam roller is about the same shape and size as a rolled-up yoga mat. To use a foam roller, you want to lay on your side with the roller under your body.

Make sure you place the roller on the side of your body that you are intending to work on. Gently roll sideways, or up and down depending on the location of the roller. Foam rollers feel like an intense deep massage and can be uncomfortable at times, but rest assured that it is doing it’s job.

Active recovery.

I know what you’re thinking, “active recovery? I thought the whole point of recovery was to rest, not be more active!” Hear me out, though. Active recovery doesn’t mean you have to be out running ten miles. In this case, we’re thinking more of leisure activity, such as yoga or a simple walk to the grocery store and back.

Activities like these are more likely to keep muscle soreness at bay than staying sedentary for a day.

That’s it! Follow these steps and you should be able to shorten your recovery time so you can get back in the gym quicker.