Recovery quickly is a great idea for many reasons, and getting back to the gym strong and healthy is the top one.
When you recover faster between workouts, you can work at a higher level with each workout, which leads to additional intensity and overload. The continuous expansion of boundaries has, of course, resulted in significant progress.
Here are five easy ways to speed up recovery between workouts and get back to the gym in better shape:
1. Monitor your water intake
Almost every biological system in our body works less efficiently when we are dehydrated. Drinking plenty of water aids in the transport of nutrients in the body, digestion and overall muscle health.
Even protein synthesis depends on how well the muscles are hydrated to begin the recovery process, which in turn helps to reduce muscle soreness in the hours and days following an intense workout. I always carry a 4.5 liter food can of water with electrolytes and I recommend drinking at least that amount per day.
2. Manage exercise-induced inflammation
Reducing inflammation throughout the body helps speed recovery. When the intestines become inflamed, nutrient absorption can be impaired.
I have found that taking turmeric with bioperine can help, but it depends on whether your diet consists of natural, healthy foods, rather than carefully processed alternatives.
Inflammation is a natural byproduct of intense exercise, so managing it with ice baths is a great first step to a quick recovery.
Even something as simple as a walk is a great way to relax your body after exercise, mitigating the effects of muscle soreness and inflammation.
3. Unloading for a week
If you train intensely in every workout, you should do a deload phase every 3-5 weeks. “Deload” means a reduction in training volume of about 30-50% over one week to support central nervous system and muscle tissue recovery.
During this training week, use intensity, but with much less volume, which usually causes inflammation. By scheduling your workouts in this format, you will recover faster and make more progress towards your goals.
4. Better sleep
Optimizing sleep is one of the smartest things you can do to improve recovery and overall health. Growth hormone and testosterone, two of the most important recovery hormones, depend on sleep quality.
Start by quantifying your sleep by tracking how much time you spend in REM sleep, where recovery is much faster. I use the Oura Ring for this, but there are many other devices available to help with sleep tracking.
There are simpler ways to improve your sleep quality. One of the easiest is to minimize your exposure to the blue glow of your gadget screens an hour before bed, as this has been shown to negatively affect the body’s melatonin production, making it difficult to fall asleep.
Similarly, try to avoid stressful triggers such as opening work-related emails before bed, as they can make your mind tense at the very moment you want to slow it down.
Even easier, you can spend time in the room by candlelight, take a warm bath or shower before bed, or meditate for 10-20 minutes.
Finally, watch your caffeine intake. Caffeine has a half-life of up to six hours, so drink decaffeinated coffee or six hours before bed, or consider taking a non-stimulant drug before exercise if you exercise in the evening.
5. Get enough protein
Eating approximately 3.2 grams of protein per pound of lean body mass is my recommendation for a quick recovery. To determine your muscle mass, you need to calculate your body fat percentage.
Then subtract the fat mass from the total weight, and only your lean body mass remains. Multiply this number by 1.5 to determine the amount of protein you should consume each day.
For further recovery, eat every 2-3 hours to boost muscle protein synthesis. As a result, increased anabolism is a natural byproduct that helps improve recovery.
After your workout is complete, take some Re-Kaged, a revolutionary anabolic protein to kick start your recovery!
Not only does it provide 28 grams of fast-digesting protein, it also contains fermented BCAA’s, fermented glutamine, BetaPower and proprietary creatine HCl. If you’re trying to eat 200 grams of protein a day, that’s almost 15% of your protein, which is very convenient.
Follow these recovery tips consistently, and it will have a profound impact on your workout and performance. After all, the faster and more efficiently you recover, the sooner you can get back to the gym and the faster you reach your goals.