As a runner there is so much more to it for me than just going out and running. Yes, that's the main workout, but afterwards there are so many steps to make sure my body recovers and is ready to go for the next day. This is the best way to recover on a daily basis to make sure your body is taken care of and recovers properly.
1. Consume 10-20 g protein post workout: You don't have to be a body builder to consume protein. It helps to rebuild and repair your muscles and helps your body recover.
2. Glutamine: Consumer 5g post workout and before bed. Glutamine is an amino acid that helps with recovery and helping to battle muscle soreness.
3. Rehydrate: Fluids help to flush your system. They say for every ounce of water you lose during exercise you should consume 1 1/2 times that amount to rehydrate properly.
4. Casein Protein: Take casein protein at night. Casein is a slow digesting protein that helps the body recover and your muscles repair as you sleep.
5. BCAA: BCAA (branch chain amino acids) are made up of leucine, isoleucine, and valine and all three of these help with muscle building, repair, and improving your overall functioning and mood. You can take BCAA's in pill or powder form.
6. Turmeric: Turmeric is a natural anti-inflammatory and can be taken in supplement form. I take turmeric at dinner time to help my body recover and reduce any inflammation that may have been caused from that day's run.
7. Fish Oil: Fish oil is another natural anti-inflammatory that helps the body recover. It is typically taken in pill form and much like turmeric is used to help the body reduce inflammation.
8. Carbohydrates: So many people today are scared of carbs, but there are good, slow digesting carbs (brown rice, whole wheat pasta, oatmeal) that stay in your body a little longer and help to sustain energy. The key with carbs is not to go crazy and pick the healthier, slow digesting carbohydrates.
9. Citrulline Malate: Citrulline is an amino acid that helps the body to remove waste and toxins from your muscles. This allows them to help to recover quicker and helps to maintain muscle form.
10. Beta-Alanine: Beta-Alanine helps to buffer the pH of your blood. It helps to delay the onsite of muscle fatigues and soreness.
11. Carnitine: This supports nitric oxide production and helps to increase blood flow to the tissues of your body. This aids their function and allows them to recover at a higher level.
12. Short Easy Run: A lot of people assume that once you are done running you need to stop. This is true in some cases, but it has been shown that a short and slow run after your main workout helps to get out the lactic acid build up in your legs and aids in your recovery.
13. Bromelain: Bromelain is derived from the stems of pineapples and as a supplement also has an anti-inflammatory effect on the body.
14. Sleep: Sleep is essential in your body's recovery process. You should aim to get at least 7 hours of sleep per night.
15. Potassium: Potassium is most commonly found in bananas but can also be taken in supplementation form. Potassium allows for muscle recovery and delays the onset of muscle soreness.
16. Magnesium: Magnesium has been found to be a natural muscle relaxer. It allows your muscle to relax and help them to function more efficiently and aids in the recovery process.
17. Vitamin D: Vitamin D is most often received simply by being out in the sun light, but should you live in an area where there isn't much sun or when you can't be outside often, it's vital to take a Vitamin D supplement.
18. ZMA: This is a combination of zinc, magnesium, and aspartate. Together these supplements have been shown to help raise strength levels and promote recovery and sleep.
19. Rest - Listen to your body and know when enough is enough. If your body need to rest -- let it rest.
What else do you do to recover properly?
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