Workout Wind Down: Exercise Recovery

I have been an avid exerciser and athlete for many years. It keeps me sane. If I feel stressed I go for a run. If I’m feeling down, I hit the gym. Exercise can be the life force that keeps most of us going. Yet, if we want to continue at the same, consistent vigor then we must prioritize recovery. So how do we do that?

Nutrition and supplemental support
One of the best ways to enhance exercise recovery is through nutrition. Although exercise is incredible for the body, it increases stress hormones and promotes inflammation, especially with longer, higher intensity workouts.

To combat the negative side effects and enhance muscle repair these are our tips:

• Tart cherry powder:
• Improves muscle strength and reduces muscle soreness.
• Increases melatonin production to improve sleep efficiency.
• Vitamin C:
• Effectively combats inflammation. It also activates collagen production (our muscles are made up of collagen so this is essential).
• Increase through food sources, such as: citrus fruits, berries, kiwis, guava, tomatoes, bell peppers.
• Collagen:
• Provides us with the necessary building blocks to produce new muscle tissue.
• Protein:
• We break down muscle tissue during exercise. More protein is required to promote tissue repair.
• We recommend about 1 gram of protein per pound of body weight.
• Fish oil:
• Helps lower inflammation. Consume as a supplement or through fish intake.
• Antioxidants:
• Necessary for combating inflammation. I.e., non-starchy fruits and vegetables.
• Carbohydrates:
• During high-intensity exercise you burn through the stored glucose found in your muscles. Post exercise you need to replenish that glucose so it is available for your next workout.
• My rule of thumb is to consume an easily digestible carb immediately after. I like 3-4 medjool dates or a banana with nut butter.

Additional tools:
Outside of diet, other factors can also improve our exercise recovery.

• SLEEP: Approximately 7-9 hours a night. Sleep is when your body focuses on recovery and tissue repair.
• CBD bath bombs: They help promote muscle relaxation and alleviate pain.
• Normatec Recovery boots: These are compression boots that also ice your legs. They reduce inflammation and muscle soreness post workout.
• Cold plunges: Help combat inflammation and reduce swelling.
• Sauna: An excellent way to increase sweating to detoxify the body.
• Legs up the wall: This increases lymphatic flow to reduce swelling. Lay on your bed with your legs propped up against the wall as close to a 90 degree angle as possible. Do this for about 10 minutes.

What we do post-exercise is just as important as exercise itself. It ensures our muscles remain strong and our bodies are properly repaired and refueled to take on the next day and challenge. We all can use a little more self care.