After a run or workout, it’s natural to feel exhausted. Recovery is important because it gives your body time to adapt, recover, and repair itself after a strenuous activity. You should not rush this process because you are increasing the chance of injury.
When you arrive at your place at One Chuan Grove, try these four tips for you to have a smoother recovery process.
Replenish Carbs and Protein
Your body will be depleted after your activity; it is important that you replenish protein and carbohydrates quickly. Protein helps with muscle recovery by repairing the tears made during your workout, and carbohydrates help with glycogen replenishment. Combining both carbohydrates and protein allows you to recover faster. Electrolytes are also important to make up for the liquids lost. Plus, they can restore body fluids and help with cramps.
Get Enough Rest
Sleeping is where glycogen and muscle recovery happens. In deep sleep, your body releases HGH, or human growth hormone, which helps with muscle tears, helps with protein synthesis, restores glycogen to your liver and muscles, and makes you feel less fatigued when you wake up the next day.
Massages
Massages can help with muscle soreness and target the muscle directly. They help with knots, relaxation, lowering your stress level, calming your nervous system down, and lowering your heart rate. It helps with your range of motion and flexibility because massages can loosen up tight joints and help with stiffness. You can use foam rollers or massage guns so that you can do it yourself and target those especially sore areas.
Heat/Cold Therapy
Within 24 hours of your run and workout, it is in your best interest to apply cold or heat therapy to the muscles that were exercised. It helps with muscle soreness, stiffness, and fatigue. You can use a heat pack or an ice pack and place it directly on the muscle.