Are you taking your workouts and training regimen seriously, but not seeing your desired results? You may be a hard worker at the gym who is looking to maximize the performance of your training, but perhaps you are experiencing lackluster results despite your spectacular efforts.
Like any normal human being, eventually, you start switching things up and changing your workout program, hoping this change will produce the results that have seemingly eluded you to this point. You may even be working out every day, but still finding yourself remiss of the expected results. The reason for this likely is not the byproduct of your workout, but rather your recovery.
Setting Up a Workout Recovery Routine
When you’re constructing a high-level fitness routine, focus on the following cycle: Stress-Adaptation-Recovery.
The “stress” portion of this cycle is marked by the intense training you put in during your workout. But to complete the cycle, “Adaptation” and “Recovery” are necessary steps in the process. Adaptation and recovery have a big impact on your gains, efficiency, and overall performance. So here are some tips on how you can set up a routine to maximize your workout recovery.
1. Drink Plenty of Water
When you are working out, you are sweating, which means you are losing a lot of hydration while you are active. And the best way to replace it is by drinking lots of water and fluids after your workout. Rehydrating your body acts as a stimulant to the recovery process.
While this tip sounds relatively simple, it’s one of the most overlooked elements of an effective recovery routine. Many people focus on drinking lots of water before their workout, but neglect to properly hydrate at the end of their routine. You must drink an adequate amount of water in order for your body to function normally – both in hydrating your body to optimize your workout and also to recover your lost fluids post-workout.
2. Consume Enough Lean Protein
We all know the scene; the big, hulking bodybuilder walking around the free-weight rack, headphones on ears and protein shake in hand. But if you think that protein shakes are only for people who want to get big muscles, you would be grossly mistaken.
The fact is, protein is the number one muscle repairing micronutrient around, and it’s essential that you include the proper amount in your diet. By drinking a protein shake after a workout, you are actually supplying your muscles with amino acids, which will help your body in the recovery process.
Eating a small snack that has a lot of protein in it before going to sleep is also a good practice. Modest protein consumption before bed will allow your body to recover and repair itself while you are sleeping.
3. Get a Good Night’s Sleep
As we have spoken about on multiple occasions, a good night’s sleep is the key to both your physical and mental health. But you may not be aware of the fact that sleep also has a huge impact on your body’s recovery process.
Some studies even show that not getting enough sleep for even short periods of time (2 weeks) can actually lower your body’s testosterone level by as much as 20%. This is a major issue in both the recovery and body improvement process, and it can dramatically slow down your workout recovery.
Getting 8-9 hours of sleep every night allows your body ample time to recover and repair your damaged and fatigued muscles.
4. Use CBD to Aid in Your Recovery
Having become a rapidly-growing trend in recent years, the use of CBD oil has been shown to help athletes and fitness enthusiasts to recover faster from a workout or injury. A cannabinoid that has shown a plethora of therapeutic benefits, CBD helps to reduce muscle soreness and injury discomfort while also helping to provide you with a better night’s sleep.
The use of CBD you can help your body in three primary ways:
- Muscle Soreness – When you work out, your muscles are being broken down in order to recover themselves and build back bigger and stronger. This process creates lactic acid, which also activates the inflammatory process. Due to muscle damage, your muscles often feel tender and sore after an intense workout. The anti-inflammatory properties of CBD products like CaniBrands Cani-Mend Soothing Relief Cream can help to reduce that feeling, leading to less pain and a faster recovery.
- Improve Sleep – Using CBD products can not only help you achieve a better quality rest, but they can also increase the duration of your sleep, as well. Easy-to-use remedies like the Cani-Sleep Oral Spray or softgels can prove to be effective in providing you the sleep you need to not only feel rested and refreshed in the morning but also experience the deep sleep your body needs to recover from your workout. We advise taking the softgels 30 minutes before bed to wind down and relax your body and mind and aid in helping your body fall asleep faster.
- Injury Recovery – Another great benefit that CBD oil provides to your fitness routine is that it helps to speed your recovery. Products like the aforementioned CaniBrands Cani-Mend Soothing Relief Cream can aid in the recovery process, as well as provide some much-needed relief from sports and workout-related injuries. Just ask our ambassadors — they know a little something about injury recovery.
5. Use a Foam Roll on Your Tight Muscles
This is a popular method that has been growing in usage in recent years, and for good reason; because it works.
Foam rollers are basically exactly what they sound like – foam cylinders that are small in size and allow you to massage yourself on different body areas. You can massage your calves, back, neck muscles, quads, etc.
Foam rolling actually offers multiple benefits: better, faster recovery, and also improved performance. If you do it daily, foam rolling can help you a lot in your progression.
Before we close out, we want to quickly reiterate that while we have highlighted a number of great practices to incorporate into your workout recovery routine, these are just a few of many. There is a multitude of different habits and practices you can employ to maximize your workout recovery. So if you’re looking to optimize your post-workout recovery process, be sure to follow these tips, and you’ll surely optimize your body’s natural anabolic response to each and every training session.