It’s long been a misconception that you get stronger by working out. The fact of the matter is that you get stronger by recovering from your workout. In essence the time you spend outside of the gym is just important, if not more, than the time you spend in it so it’s important you focus on recovery.
To help you get those gains you're after we broke down our top 4 recovery tips to help you increase your strength, build muscle and increase your endurance.
Post Workout Recovery Tip #1: 2:1 Ratio - Carbs to Protein
Per-workout & post-workout nutrition is foundational in your body’s ability to recover from training and get stronger. Depending on your training goal a good rule of thumb is to consume between a ratio of 1:1 and 2:1 (carbs to protein). Higher protein intake if you're after developing better composition, higher carb intake for more endurance training. Having a high protein intake will greatly help reduce the severity of muscle soreness and support the growth of muscle fibers. If you need a delicious way to ensure you're getting enough protein throughout the day be sure to try ISOFRACT®.
Post Workout Recovery Tip #2: Hydrate
Drinking plenty of water is essential to flushing out the toxin from your body and preventing dehydration. While there is no hard rule, the general consensus is that you should drink 65% your body weight in ounces of water per day. If you drink a lot of sports drinks try replacing them with Coconut Water. Coconut water is a great source of essential electrolytes like potassium and sodium, which are lost through sweat.
Post Workout Recovery Tip #3: Active Recovery
Doing light training sessions between your heavy training days can greatly help muscle recovery, as it will ensure consistent blood flow to your recovering muscles providing them with the good nutrients they need while carrying the waste products out.
Post Workout Recovery Tip #4: Sleep
As the saying goes nothing beats a good nights rest and this certainly holds true when it comes to workout recovery. . Sleep if your body’s chance to recharge and fuel up. When depriving yourself sleep you impact growth hormone release and insulin sensitivity. (i.e. you’ll get weaker and fatter), so get as much sleep as you can!