Do you want to learn how to recover faster after a workout?
The answer is a lot simpler than you think!
It really comes down to having the right combination of strategies that work for you, but there are a few key factors that you need to be consistent with to maximize recovery and growth.
I have come up with the Top 5 ways I personally used to recover faster post workout. These strategies will work well for anyone that trains hard and wants their body functioning optimally to be able to get the most out of their training.
The best ways to recover from training faster are…
This is probably the most important key factor to effective recovery and gains. If you want to be the best you can, you have to have a well planned diet and understand what your body needs to perform at its highest level to get the most out of each training session.
It is very important to train hard and progressively challenge yourself in the gym, but you can’t forget to fuel up outside of the gym.
You typically spend more time outside of the gym, so this time has to be structured in a way that you are able to get in your required nutrition needed to restore and prepare you for your next training session.
Tracking your macros seems to be the easiest and most effective way to understanding what your body needs to recover moving forward.
Don’t forget to drink plenty of water!
If you didn’t know, when you sleep is when the magic happens.
Your body is going through the repair shop. That is why getting as much sleep as possible is a good thing. You should be shooting for at least a good solid 8+hrs. of sleep a day.
Getting the proper amount of sleep is critical to your body’s functions and energy level. Good sleep and proper nutrition combined can eliminate most minor aches and pains in my experience.
Tracking your sleep daily is a great way to hold yourself accountable. Try to get to sleep around the same time and wake up at a time that allows you to get 8hrs or better.
If you can take naps this is another effective way to let the body get extra rest, just don’t let it disrupt your regular sleeping pattern.
Be careful with caffeine intake because this can hinder some people with getting to sleep. If you find that you’re restless when trying to go to bed, maybe try reducing or eliminating the caffeine for a while.
Pay attention to your caffeine intake to see if you’re maybe getting to much. If you drink coffee + pre-workout + energy drinks, this combination can= no sleep!
You might need to cut-it back a little!
3. Contrast Shower
This is when you get in the shower and alternate between warm water and cold water for time; 30-60sec. cycled 3-6 times.
When I first heard of this I thought it sounded ridicules and was a joke, but you know what, it works!
When I tried it I was amazed at how well it worked for me; especially immediately following training or first thing in the morning.
I don’t do this every day, but when I feel a little beat up this strategy seems to work well for me.
A contrast shower helps reduce inflammation causing aches and discomfort. Give this a try and see for yourself.
4. Foam Roll and Stretch
Most people are familiar with foam rolling and using a hard ball to help actively release tight muscles to improve mobility and flexibility.
This coupled with stretching can greatly improve your movement patterns leading to better technique in your lifting or discipline of choice.
There are many different foam rollers available and some people even use 6″ PVC pipe and some sort of hard ball to get in to those tight spots to break up any tissues causing issues.
This is no substitute for a professional adjustment, but can work well if implemented properly with the understanding of its purpose.
A foam roller can help with muscle soreness and should be used when needed, but not just to do as part of a routine everyday.
If you’re injured see a professional!
5. Active Recovery Exercises
Doing light exercises daily even on your ‘off days’ help promote recovery faster through getting the body warmed-up by flushing blood into the muscles.
You want to do low impact exercises that allow for full body movement.
Some great exercises to do for active recovery include:
- Sled Work
- Banded Exercises
These are just some of the exercises I like to use, but you could do whatever you like… that could be a light game of basketball, tennis, or golf.
Find what works for you and more importantly what you like to do. The point is to not sit on your butt all day and to get some blood flow going.
You don’t need to go crazy with these exercises. The point is to just get the body active and warm.
Save your energy for your main training sessions. Active recovery exercises shouldn’t negatively effect your regularly planned training, but compliment it.
Active recovery exercise can and will improve the effectiveness of recovery if used along with the other strategies covered.
Do What Works!
I covered the top 5 strategies I use to recover from training faster that work. What works for me may not work for you, but it’s worth a try if you haven’t already.
I would suggest that if you’re unsure about the difference between pain and injury you seek out a professional. By no means am I saying my way of doing things tops professional advice. Seeing a massage therapist or chiropractor may be necessary for some, so be smart and do what you need to for your individual needs.
If you have any suggestions on what has worked for you, let me know in the comments.
Also, for more information to help you with achieving your fitness and nutrition goals more efficiently, check out my recommendations of the Top 5 Best Fitness Devices.
To handle yourself, use your head; to handle others, use your heart.-Eleanor Roosevelt
All the best,