5 Ways To Recover Better Than You Worked Out

If you worked out today, give yourself a pat on the back. You’re doing awesome things for your health. Regardless, know that this is just one part of the game. Recovery matters even more. This is the period after a workout when all the good stuff happens. The fact is that all the benefits of exercise happen afterward. Muscles don’t grow as you lift, and pounds don’t melt as you run.

Even the heart doesn’t get stronger as you break a sweat. Everything happens as your body repairs itself. Here’s where you come in! With the right post-workout habits, recovery will be the best that it can be. This will make sure that your hard work pays off. Check out these five ways to recover even better than you train.

Ways To Recover After You Train

1. Supplement With BCAAs

Bccas help restore the amino acids used up in the workouts

Branched-chain amino acids (BCAAs) are needed for protein synthesis. They also make up 35 percent of

essential amino acids in muscle proteins. Working out breaks down BCAAs, which then causes muscle damage. The body’s BCAA requirement also increases.

To replenish your levels, take BCAA supplements. This will delay muscle soreness, maintain protein synthesis, and improve muscle growth. Don’t let those reps go to waste! For best results, The Journal Of Nutrition recommends taking BCAA supplements before and after exercise.1

2. Fuel Up On Antioxidants

Consume foods with a lot of antioxidant properties

After working out, oxidative stress increases. This is your body’s way of reacting to the physical exertion. However, high levels of oxidative stress can damage cell membranes, something you want to avoid.2 With antioxidant-rich foods, you can do just that. Berries are at the top of the list. Eat them as a post-workout snack or mix them into a smoothie. Green tea, pomegranates, and curly kale are also packed with antioxidants.3

3. Visit The Sauna

Take a steam bath once in a while is good for recovery

There’s a reason why so many gyms have saunas. Heat therapy preserves and protects muscle mass. It also decreases oxidative stress, a major factor of muscle atrophy.4

Heat will also help the neuromuscular

system. According to research, it promotes recovery even after intense endurance training.5 It’ll even reduce blood pressure and heart rate, two factors that prevent heart disease.6

4. Meditate After Your Workout

Meditating after a workout helps out with recovery

That’s right. After getting physical, it’s a good idea to zone out and relax. A 2016 study in Translational Psychiatry found that exercise plus meditation reduces depression. Each activity has its benefits, but the combination makes it even better. At the same time, the combo enhances brain activity and the effects of exercise. All it takes is 30 minutes of focused-attention meditation.7

5. Never Stop Moving After Your Workout

Do not sit idle after a workout, but move around

A hardcore workout isn’t an excuse to veg out in front the television. Sure, you might feel sore, but staying still won’t do any good. Remember, oxidative stress increases when muscles are immobile. Don’t make it worse. Instead, stay active with light and easy exercise. Take brisk walks and do low-intensity stretches. This way, you can keep your body “awake” while letting it rest.

When you’re not working out, don’t forget about hydration. Drinking enough water will support your body before, during, and after exercise. Be mindful of meals and snacks, even on days when you don’t work out. It will all add up.