Adequately recovering after physical exertion

It’s impossible to go without sleep for several days because the body needs to rest and recharge its batteries for the next day. Similarly, we cannot workout several days in a row without rest. This rest is even essential to achieve optimal performances.

What should we eat after physical exertion?

Physical exertion requires a lot of energy from the body. Therefore, we must replenish part of that energy by eating healthy foods at the appropriate time to help the recovery process. The first 30 minutes after a workout are important because this is when the muscles absorb the most glycogen. This is a form of carbohydrate that can be used for the next physical activity. Eating food that is rich in carbohydrates after physical exertion is a good idea. However, it is also important to remember to eat protein, since forgetting to do so is a common mistake. It is generally recommended to eat a snack that is proportionately made of three grams of carbohydrates per gram of protein. Here are some good examples of snacks:

  • chocolate milk;
  • nutrition bars;
  • a bagel with peanut butter;
  • a smoothie containing fruits and yogurt.

Moreover, physical exertion also reduces the body’s water volume. Therefore, it is important to rehydrate after a workout. Water or a sports drink are both appropriate options. These drinks should be continued as long as urine remains a dark colour.

Resting the mind

It is commonly known that stretching the muscles is important for proper recovery. Yet, it is also important to calm the mind as well. This, combined with relaxation of the muscles, allows the body to regenerate and recover. Meditation, relaxation and breathing exercises are good examples. Some people prefer to do soothing activities they enjoy such as painting, reading, etc.

The benefits of sleep

The body even recovers at night, during sleep. Getting adequate sleep is important to achieve optimal physical performance. The number of hours of sleep needed may vary from one person to another, but moderate training may require about nine hours of sleep per night. Here are some tips on how to get quality sleep:

  • getting up and going to bed at the same time every day;
  • avoid working out at night, favour calmer activities in the evenings;
  • make sure your sleep environment is appropriate (calm, cooler temperatures rather than warm, a darkened room);
  • avoid stress at bedtime;
  • try not to eat too close to bedtime.

Good nutrition, restful sleep and relaxation of the muscles and the mind are an effective way of recovering from physical exertion. Maintaining a balance between workouts is essential to bringing you closer to the gold medal!

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Adequately recovering after physical exertion

It’s impossible to go without sleep for several days because the body needs to rest and recharge its batteries for the next day. Similarly, we cannot workout several days in a row without rest. This rest is even essential to achieve optimal performances.
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