Recovery is a very important aspect of your training that is often overlooked or at least could be improved in most cases.
When you lift weights you are essentially breaking down your muscles, also known as a catabolic phase.
Soon after finishing training the repair process or anabolic phase begins and this can last anything from 24-48 hours.
This phase is where your muscles grow so you can see why it is so important. If you do not recover properly then you will not see the full benifits of the hard work you do in the gym.
Here are some ways in which you can improve your recovery:
Nutrition
Have adequate protein in your diet. Aim for 1.8-2.2 grams of protein per kg everyday. This is essential in helping the muscles repair and grow.
Good sources of protein include lean meat, fish, eggs, greek yoghurt, protein powder and many more.
Have a meal high in protein and carbohydrate either 1-2 hours before or after training, it can even be both depending on your goal.
The carbohydrates will help fuel and replenish glycogen stores in your muscles which have been used up during training.
Good sources of carbohydrates include potatoe/sweet potatoe, wholegrain rice/ pasta, bread, fruit, oats, vegetables and so on.
Also ensure you are staying hydrated (2-3 litres of water) and getting in at least 5 portions of fruit and vegetables daily.
Sleep
Sleep is another very important part of the recovery process as this is when your body is repairing itself.
Aim for 6-8 hours a night and try to be consistent as you can.
For tips on how to improve your sleep give this a read.
Train smarter
Your training should be planned to allow you to recover while still getting the maximum out of it.
You can do this a number of ways depending on a few factors such as goals, how many days and what type of training you are doing.
For example, if your goal is to build muscle and you are training 5 days, then your weekly program could look like one of these:
Day 1 = upper body or legs
Day 2 = lower body or push
Day 3 = upper body or pull
Day 4 = lower body or cardio
Day 5 = rest or legs
Day 6 = full body or upper body
Day 7 = Rest
Notice each muscle group is being allowed 48 hours to recover before training it again.
You do not need to train the same muscles every day as studies show training a muscle 2-3 times a week to be optimal for growth.
Also cardio exercises such as running, walking, swimming, cycling and rowing will help the recovery process as long as they are kept at a medium intensity. This is known as active recovery.
Lastly, it is a good idea to listen to your body.
If your performance in the gym is declining ie not progressing in weights, no energy, feel tired and sore then you are under recovering and should rectify this.
To sum up eat good quality food, get enough protein, sleep well and train smarter for good recovery.
If you would like more information on recovery or have any questions please ask below.
Thanks
Shane