We all take working out seriously by making time for it daily. We even prioritize what kind of workouts we will be doing every day. For most of us, training gives us good feelings, a natural mood lifter that we never want to stop, leading us to overtrain and not take the appropriate rest time.
Did you know that body/ muscle recovery is a significant step to furthering your progress? We are here to tell you, take recovery seriously, and thank us later!
After a few months of noticing how badly everyone here at the SP HQ lacked a proper recovery process, we decided to put together 5 easy steps to making a solid recovery plan and share that with our entire community.
Our goal is to show you how easy it is to prioritize your recovery regime and add it to your weekly schedule.
1. Schedule Out "Off" Days.
If we can schedule our workouts, then we can plan our rest. Take time to look at when it's the best rest. We have noticed that if you train your body in sections (Back & Bis, Chest & Tris, Glutes & Hammies, Quads), hit each section and rest for 1- 2 days for your body to be back ready to kick ass all over again. Try not to train the same body parts two days in a row. Give them 48 -72 hours rest in-between. Doing this will decrease your chances of injury.
Tip: You don't have to be a couch potato to rest. Go for a walk or a swim. Active rest is excellent too.
2. Prioritize Sleep.
Sleep is an overall HUGE piece of your recovery. If you are training and training hard, your body needs you to rest every night to bounce back in the morning. Studies have shown adequate sleep helps to improve our mood, decrease fatigue, and recover our muscles in a timely manner.
Tip: Find your groove, get a nightly routine that helps prioritize your bedtime & the maximum amount of hours to rest. Limit bright screens or loud music before bed. This will get your body to wind down more naturally.
3. Cater Your Diet For Recovery.
Making sure our nutrition is spot on can only help us with goals & recovery. Since we are pros at planning our workouts, let's find foods that support muscle recovery for Pre & Post-training. Get your Protein in! Protein aids to rebuilds muscle tissue and supplies the building blocks for various cells, tissues & enzymes.
On the other hand, our bodies need the energy to power us through everyday movements & training. That's where Carbs come in place. Carbs (Carbohydrates) are essential to refueling our muscles with glycogen. Glycogen stores initiate muscle tissue repair and adaptation.
Tip: Get an excellent Post-workout snack after each training session to maximize muscle glycogen replenishment. Consume a carbohydrate supplement or dried fruit after each exercise. Also, adding in Protein after your workout can speed up the rebuilding and recovery process.
4. Stay Hydrated.
Your body needs water, and once you are increasing your training and growing muscle, it needs it even more. Without proper hydration, our body will reduce overall performance & halt our recovery.
Tip: Drink half your body weight in oz. If you weigh 150lbs, your daily minimum should be 75oz.
5. Stretch & Massage.
Keep your body from staying "tight." On rest days, take the time to foam roll, massaging the sore muscles or stretch them out. Stretching & foam roll keeps the blood flowing to these areas, helps push out lactic acid & can overall reduce your muscle soreness.
Tip: Stretch same day of training then form roll next day. This combo is legit and keeps you from ever getting too tight.
We hope this helps you assess your current recovery method or help you create a solid recovery regimen.
It's time to take our workouts, diet & RECOVERY to the next level.