This year is a great year if you have already started to do your exercise (to invest something good for your health) for your future. So if you have already started your workouts and aim to reach your body goals - well done!
This article is about the recovery after your workouts. Remember, during your workout, you tear your muscle fibers and they never grow during the workout although you can feel the pump. This can last up to 48-72 hours. Therefore, the recovery, growth and repairs happen after your training so it’s important for you to take a good care of your body outside of the gym.
Nutrition is important when it comes to recovery.
People are scared of carbs because they think that’s where the fat comes from (or maybe the fats) but this is not the right concept.
Remember, balance is the key. Don’t starve yourself, don’t overfeed yourself (also don’t over-train yourself and don’t stay inactive for a long period of time).
We need to have carbs for energy, also for the muscle gain, less carbs can help in fat loss but it doesn’t mean you have to get rid all of it - less carbs also lead to muscle loss. Don’t forget to get plenty of protein and enough of healthy fat (such as omega-3 fish oils, avocado, walnuts, eggs, etc).
Remember not to go too low in calories for too long, it’s not good for your body.
Recovery drink (protein shake) is good for the post-workout if you’re having trouble getting all the nutrients in via food after your training. But as soon as you get the chance to get the real and proper food, get it.
Stay hydrated and get in enough water.
Last one - rest time, which is important, to have a clear mindset, treating yourself a spa, meditating, having good time with friends and good relationship (also a good sex - if you have a good partner), and etc. But the most important thing is to get in 7-9 hours of sleep every night. If you’re too busy with your life, make sure to take a day or 2 days in a week to sleep and rest a little longer than usual.
It’s a simple knowledge which I feel of sharing it today. I wish you all stay in a good condition!