I’ve finished my workout…..What should I do now?

Nutrition

You’ve been to the gym, had a great workout, but what happens then.  How important is your post workout recovery?  This a questions that we get asked a lot.  CrossFit Portishead Coach;  James St Leger has put together: 5 Tips for Post Workout recovery – Have a read and start implementing.

Lower Heart Rate and Move Blood

After any intense training session your body will be full of toxins, the by product of your hard work.  By increasing circulation and simulating blood flow to your muscles you are very likely to speed up the recovery process and not feel as sore the following day. This should be done after each session, but can also fall in the bracket of an ‘active rest day’ when you take a day off away from the gym. Examples of an active rest day might include a light jog, a gentle cycle, some easy swimming or a kick about on the field with the kids.

Stretch

The more you exercise without stretching, the tighter your muscles will get. Which will lead to that squat depth and good overhead position

creeping even further away.  It’s usually the 1st thing to go AWOL from a training program, and this is usually because it’s not been planned for. So set aside 20 mins in the evening whilst you’re watching TV/relaxing before you go to bed and address your mobility issues.

Food

Good quality nutrition here is key.  Not only do you want to be fuelled correctly for your workouts, but you also need to replenish your body with a good quantity of carbohydrates and protein.  For post workout, aim for a 2:1 or 3:1 ratio of carbs:protein, depending on the intensity of the session and your personal goals. Nutrient dense foods are great as they are able to provide your body with essential minerals and vitamins needed for optimal recovery and energy production.

Fluid

Hydrate! All those sweat angles you are leaving behind is a sure sign that you need to take on and replace the lost fluid from the workout. Drinking plenty of water will ensure you are hydrated and will help flush out any toxins. Consider replacing lost electrolytes too – either through an electrolyte drink or a banana, which contains amounts of calcium, potassium and magnesium.

Sleep

This is where your body repairs itself! So getting good shut eye is key for your recovery. The recommended target to aim for is between 7-9 hours. Stay away from light stimulating technologies about an hour before bed, as these will disrupt your body’s natural shutting down mechanisms.

So there you have it, 5 simple tips which will optimise your training and post workout recovery.

If you’d like any more information on any of the above, be it help with sleep protocols, nutrition or mobility, then why not book yourself in for a Consultation or session with one of our coaches and we’d be happy to give you a lot more detailed information specific to your needs.

To book a consultation e-mail: james@crossfitportishead.com and we will put you in touch with the best person