The conversation about recovering after a workout in order to improve and increase your performance as well as overall gains has gotten quite intense these days. There was a time when people were only focused on crushing themselves round the clock in order to maximize their performance and strength output. But, things have changed considerably since then, as a greater number of athletes are now adapting their training ways and putting greater emphasis on recovery. You need to do the same in order to see the results you are after. But, how can you recover?
If you are asking this question, you can check out some of the best ways to recover for increased performance below.
Mobility
One of the best ways of recovering and improving your performance is through mobility. You do not have to do intense workouts on a daily basis. Instead, some of your training days can simply focus on basic movement. You can develop a daily stretching routine and incorporate some low-impact cardio exercises and foam roll to get the blood flowing. Improved blood flow can help in repairing the broken-down tissue from your intense workouts.
Hydration
A rule of thumb that you need to follow for recovery is to drink plenty of water. You need to drink enough water that it is about half of your body weight in ounces on a daily basis. It is best to get a big water bottle and fill it with the amount of water you need to drink in a day. This way, you will be able to track just how much water you are actually drinking and how much you should drink.
Go to a sauna
Another good way to boost recovery and improve your performance is to go to an infrared sauna. There are numerous reasons to go to a sauna, particularly infrared saunas. The latter are able to penetrate your body on a much deeper level. In fact, some of them actually reach the cellular level, which aids in longevity and regeneration.
Sleep
This is one area you should never skimp on when you want your body to recover and recharge for a workout. Your body is recovering during sleep, so you need to shut it down for at least 8 to 9 hours on a daily basis. It is a good idea to invest in a tracker that can measure your sleep quality and quantity both and this can help you make the right adjustments to get the necessary amount of sleep required for optimal recovery.
Protein intake
You break down the tissues in the body when you are working out. When you eat, your body uses the fuel to rebuild. If you want your muscles, bones and ligaments to be strong, then you need to up your protein intake. It is best to incorporate protein-rich items in your diet, especially when it comes to the snacks you eat after a workout. This gives your body the necessary fuel to rebuild and helps you recover faster.
