Improve your recovery ability.

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Improve your recovery ability.

It does not matter how hard you train unless you recover from your training session then all your efforts will have been in vain. Optimizing your recovery ability is vital if you are to make consistent training gains. Whether you are trying to get faster, stronger or fitter you must recover from your workouts.

There are a number of factors that affect your ability to recover from exercise and some are not related to the actual training session. Outside factors such as work stress, lack of sleep, poor nutrition and illness can all influence both exercise performance and recovery. If non training stresses can be kept to a minimum then recovery is governed by nutrition and rest.

After any training session there is a window of opportunity when the body is receptive to nutrients. If you provide the correct nutrients within this time frame then recovery will be enhanced. After performing a high intensity training session your body requires fluids, salts, amino acids and carbohydrates. The amount required varies from person to person and depends on the length and type of exercise they had been undertaking.

Water should always be drunk before, during and after training for hydration purposes . Most authorities on sports nutrition will recommend a drink containing protein and carbohydrates should be ingested within one hour of the end of the workout. This is sound advice and a drink contain 20-30 g of protein and 40 – 50 g of carbohydrates will kick start the recovery process. Even faster acting than protein are amino acids. These are basically predigested proteins and mixed with fast acting carbohydrates are the best nutrients for recovery.

Here at diets and six packs we would advise that you take your nutrients within ten minutes of finishing your session.

Approximately ninety minutes later you should eat a solid meal containing protein, carbohydrates and healthy fats. If you follow these simple guidelines you will recover better from your training sessions.

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