6 Tips for Better Fitness Recovery

Recovery is the pillar of successful fitness training. If you want to reach your goals, prevent injuries, and still be living your best life when you’re 70, recovery is paramount.

Create a recovery routine that works hand-in-hand with your fitness regimen. This routine should take place before and after your workouts, as well as the days in between sessions. In other words, recovery is a full-time commitment.

Here are six tips for better fitness recovery protocols.

Create a Sleep Routine

Believe it or not, the best thing you can do to supplement your training is to have a nap. Your body does its best work when you sleep, including muscle repair and hormonal regulation. Sleep deprivation can cause disruptions that impact your metabolism and immunity.

To build a sleep routine, evaluate how much rest you’re getting currently. Strive to go to bed a little earlier each night. Get your circadian rhythms back in check by avoiding screens up to an hour before bedtime and set your phone across the room to avoid the temptation to scroll or snooze. Create an environment that promotes sleep: dim lighting, noise cancellation, and cool temperatures.

Eat Your Vegetables

Eating a varied diet filled with fruit and vegetables gives your body the micronutrients (AKA vitamins and minerals) it needs to heal. Eating minimally-processed, nutrient-dense food is essential for promoting weight loss, muscle growth, and sustained energy levels when training.

If you struggle to eat fruits and vegetables, consider making smoothies and shakes for an efficient alternative to eating veggies with every meal. Put together a meal prepping routine using sheet pan dinners and bulk meals to reach your nutrition goals.

Consume Lean Protein

Proteins are the building blocks of life and play a key role in weight management and muscle growth and repair. A few healthy sources of lean proteins include:

• Chicken
• Fish
• Greek yogurt
• Edamame
• Tofu
• Egg whites
• Venison
• Lentils and legumes

For people who engage in regular fitness and strength training, it’s recommended to eat 0.5-1g of lean protein per pound of body weight each day. 

Use Smart Supplementation

Supplements are meant to fill the gaps in your nutrition, not replace key nutrients. You can use them to improve your body’s functionality to promote healing and regeneration. 

Some of the best supplements to use to support fitness recovery include:

• Protein powder – this is ideal for helping you hit your daily protein goals when getting substantial dietary protein is challenging. 
• BCAAs – help reduce recovery time and offset the effects of DOMS.
• Omega-3s – reduces inflammation and improves cardiovascular function.
• Collagen Peptides Powder – helps provide joint support and reduces inflammation.
• Probiotics – improves digestion and recovery.
• B Vitamins – supports recovery and athletic performance. Vegetarian and vegan athletes often require supplementation of B12.

Using supplements can help you get the nutrients you’re missing in your diet to support fitness recovery.

Practice Active Recovery and Mobility Work

It’s important to schedule rest days in your fitness training. However, taking a rest day doesn’t necessarily mean lying on the couch and watching Netflix. 

Active recovery can promote healing by helping improve your blood flow to affected areas. On your rest day, go for a walk or light jog. You can also use this time to do yoga or mobility work to improve your flexibility and muscle repair.

Drink More Water

Water is the elixir of life. Ensure you’re properly hydrated before, during, and after your training session is essential for recovery. Not only will having adequate water prevent headaches, nausea, and fatigue from dehydration, but it will also keep your body functioning as it should for recovery. Hydration plays a significant role in nutrient absorption and flushing toxins from your system.

By implementing these six recovery tips into your fitness routine, you’ll be happier and healthier for longer.