Tips to improve your recovery after exercise!
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Muscle growth doesn't just depend on what you do during your workout! In fact, the period after that training is secretly much more important to determine your progress. Your muscles grow during the recovery after exercise, not during the training itself.
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In short: do you want to become stronger or bigger? Pay a little more attention to your rest periods! In this blog, we'll tell you exactly how to recover from your workouts as quickly and effectively as possible.
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In short: do you want to become stronger or bigger? Pay more attention to your rest periods! In this blog, we'll tell you exactly how to recover from your workouts as quickly and effectively as possible.
Why recover after exercise?
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Unfortunately, we still regularly receive messages from people on a training schedule with no room for recovery after exercise. For example, they do a full body schedule five times a week. â € œBecause, â € the most commonly heard explanation goes, â € œIf I rest too much, my muscles grow much slower, right? [! 192761 => 1140 = 3!] But it doesn't work like that! Anyone who thinks that way about recovery lacks fundamental knowledge about the way your muscles grow. They don't get bigger during training â € “but during recovery.
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Unfortunately, we still regularly receive messages from people on a training schedule with no room for recovery after exercise. For example, they do a full body schedule five times a week. â € œBecause, â € the most commonly heard explanation goes, â € œIf I rest too much, my muscles grow much slower, right? â €
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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But it doesn't work like that! Anyone who thinks this way about recovery lacks fundamental knowledge about how your muscles grow. They don't get bigger during training â € “but during recovery.
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When you do strength training, you cause minor damage to your muscles. Then you give the muscle tissue time to recover from it. Because your body wants to be prepared for the next time such an effort needs to be made, it repairs your muscles with just a little more tissue than before. And voilÃ, you have created more muscle!
How long rest after exercise?
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However, you should allow enough time to complete that repair. If you start training again with half-broken muscles, the damage will pile up. Firstly, your muscles will naturally not grow, and secondly, it is bad for your health. After a while your body can no longer handle the load and you get injured or overtrained.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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So how long do you need to rest to prevent that? In any case 48 hours, and after a heavy effort no less than 72 hours. It is also important to listen to your own body. If you still have strong muscle pain after three days, it might be better to wait a little longer.
Alternating muscle groups
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Does that mean you should avoid the gym for three days after every workout? No, it doesn't work that way. What is important is that you give 48-72 hours of rest to the muscles you worked. But of course you can work with other muscle groups in the meantime!
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Does that mean you should avoid the gym for three days after every workout? No, it doesn't work that way. What is important is that you give 48-72 hours of rest to the muscles you have been working. But of course you can work with other muscle groups in the meantime!
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It is therefore perfectly possible to train more than three times a week, as long as you have a good schedule. There should be plenty of rest between two workouts of the same muscle group. When making your schedule, pay close attention if you use compound exercises, for example, which can sometimes â € secretly â € ™ also strain the muscle that needs rest.
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It is therefore perfectly possible to train more than three times a week, as long as you have a good schedule. There should be plenty of rest between two workouts of the same muscle group. When making your schedule, be careful if you use compound exercises, for example, which can sometimes â € smartâ € ™ also strain the muscle that needs rest.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Promote post-exercise recovery
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Would you like to be able to train muscle groups in quick succession? Then it is important to allow your recovery after exercise as quickly as possible. That can make the difference between a need of 48 or 72 hours of rest.
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Do you want to be able to train muscle groups shortly after each other? Then it is important to allow your recovery after exercise as quickly as possible. That can make the difference between a need of 48 or 72 hours of rest.
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What are the best methods to make your muscle recovery faster and better? We have listed the most important tips for you!
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Right at the end of your workout you can make a big difference. This is mainly due to two points:
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Even longer after your workout, good nutrition is essential for recovery after exercise. After all, your body gets its nutrients from your food - so it must contain enough!
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Even longer after your workout, good nutrition is essential for recovery after exercise. After all, your body gets its nutrients from your food â € “so it must contain enough!
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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The most important thing is that you eat enough protein. These supply amino acids, the substances that make up muscle tissue. You can find proteins in animal products (meat, fish, milk, eggs) and in vegetable products (soy, legumes, nuts, whole grains). It is best to vary with both types of proteins.
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Furthermore, all kinds of vitamins and minerals are indispensable for the recovery of your muscles. To get enough of everything, we recommend a diet with mostly unprocessed, fresh products. Lots of fruit and vegetables, whole grains, healthy fats, lean proteins and a handful of nuts regularly. Then you usually get there automatically!
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Besides nutrition, drinking is also extremely important. Your body needs water, among other things, to remove waste products - necessary for rapid muscle recovery. You therefore need at least two liters of moisture every day. You can get that from water, but tea and (a few cups of) coffee are also great sources.
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It is better not to drink alcohol. This worsens the hormone balance in your body. This increases the amount of hormones that break down muscle tissue and you reduce the hormones that produce new muscle tissue. Just what you don't need…
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Light massages also improve the blood circulation in your muscles. As a result, more oxygen reaches the muscle tissue and you get rid of your waste more quickly. The result: your muscles feel better sooner.
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Note that the goal is only to improve blood flow, not to “squeeze” the pain out of your muscles. The massage shouldn't hurt!
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We already mentioned the importance of your hormone balance in recovery after exercise. Stress also has an important influence on this. When you are stressed, your body produces the stress hormone cortisol. Too much cortisol stimulates the breakdown of muscle tissue â € “slows down recovery!
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps -
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage -
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula -
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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To prevent this, it is best to take time to relax regularly. Take a few hours off, go to the sauna, read a book, watch a good movie or take a long walk in the woods. Whatever you like, as long as it gets that tension out of your body for a while!
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Finally, a good night's sleep should not be underestimated. Sleep is extremely important for your recovery, especially after you have done a lot of exercise. Even when you do not sleep enough, your hormones become disrupted.
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25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables -
15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck -
20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce -
65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
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Certainly people who exercise regularly should sleep about 8 hours every day. So to bed on time and refreshed in the morning! It also helps if you stick to roughly the same sleep times every day. It may take time to find a stable rhythm, but you will find that you have more energy and you train better!
Tired and lethargic after exercise?
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It makes sense if you are tired after exercise, but you should still feel happy and energetic. Do you notice that you are really lethargic, cranky or even flu? Then that is a signal from your body that you are overloading yourself!
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At best, it means that your recovery is not going well. In that case, you should pay more attention to the points mentioned above, especially sleep and nutrition. Worst case scenario, you have become overtrained. It is better to take a break for a few weeks so that your body can really recover. Then you can go back to it.