The ultimate guide to post-workout recovery: Tips and supplements
After a grueling workout, the last thing you want is to feel sore and fatigued. Proper post-workout recovery is essential for repairing and rebuilding your muscles, as well as for optimizing your performance in the long run. In this guide, we'll cover the best tips and supplements for maximizing your post-workout recovery.
1: Rehydration
After a sweat session, it's crucial to replenish the fluids you lost through sweating. Aim to drink at least 17-20 ounces of water within the first hour after your workout. You can also try electrolyte-rich beverages like our New Super 8™ or other sports drinks to help replenish electrolytes like sodium and potassium.
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2: Protein
Consuming protein after a workout can help repair and rebuild muscle tissue. Aim for 20-40 grams of protein within the first hour after your workout. Good sources of protein include chicken, fish, beef, eggs, and plant-based protein powders.
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3: Carbohydrates:
Consuming carbohydrates after a workout can help replenish glycogen stores and provide energy for the next workout. Aim for 50-100 grams of carbohydrates within the first hour after your workout. Good sources of carbohydrates include rice, potatoes, pasta, and fruit.
4: Massage:
Massage can help reduce muscle soreness and improve blood flow to the muscles. Consider investing in a foam roller or getting a sports massage from a trained professional.
5: Sleep
Getting enough sleep is essential for post-workout recovery. Aim for 7-9 hours of sleep per night to allow your body to fully repair and recover.
6: Supplements:
There are several supplements that can help with post-workout recovery. Creatine and beta-alanine can help improve muscle strength and power. Branched-chain amino acids (BCAAs) can help reduce muscle soreness and fatigue. Glutamine can help with muscle repair and immune system function.
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