These five simple steps will hugely improve your recovery after a workout - say goodbye to being unable to sit down post-leg day!
Stretch it out!
It can be super tempting to jump straight in the shower after a workout and get on with your day. HOWEVER, it’s not too much of a stretch to ask that you take just 5 to 10 minutes to cool down. Stretching out the muscles you’ve used is a great way to improve recovery and healing, and reduce risk of injury!
So stretch out those glutes, hip flexors, quads, and chest, and you’ll be ready to tackle the day ahead!
How you refuel your body post-workout can have a huge impact on your recovery! Your body needs food after a workout, to replace the energy you’ve used up! Always aim to eat a meal including complex carbs, such as sweet potato or brown rice, to replenish the glycogen stores you’ve depleted during exercise, as well as a source of protein for muscle repair and recovery - especially after weight training!
And equally importantly: rehydrate! You need to replace those electrolytes and fluids you’ve used up while getting hot and sweatyyyy!
If you don’t eat or drink enough post-workout, you’ll find you feel fatigued, and struggle with low blood sugar levels. You’re also preventing your body from recovering, so get onto it! A nice big plate of scrambled eggs, with a side of spinach and sweet potato is a fab example of a perfect post-workout meal - complex carbs, tick! Protein, tick! Fibre, tick! AND veggies, tick!
Oh we are in our element with this one! Magnesium is one of our favourite minerals - it’s truly a miracle worker, especially when it comes to recovery!
Not only can Magnesium boost exercise performance, but it is absolutely incredible for improving recovery post-workout! It helps to relax your muscles, and prevent them from cramping or spasming, as well as being a powerful anti-inflammatory - so all in all, it’s critical for muscle recovery!
Gimme some Magnesium!
Sleep like a baby.
A quality sleep is so important to aiding your recovery. During a deep sleep, your body stimulates tissue growth and muscle repair. If you’re not getting enough sleep, you may experience increased cortisol (our stress hormone), meaning you’ll suffer from inflammation, poor recovery and decreased energy production - it’s a no from us!
So aim for 7-9 hours per night of good quality sleep - it will improve performance and recovery… Brb, just off to catch our zzzzzzs...
BONUS TIP: Magnesium also improves sleep quality - in case you needed more convincing!
Our PM Formula!!
Not to toot our own horn, but we have developed the perfect solution to your exercise recovery needs!
Our PM formula contains the incredible Magnesium, to enhance sleep, muscle function, bone health and cardiovascular health, and aid muscle recovery (which you know allllll about by now!), as well as Lavender to induce a sense of calm and improve sleep, so your body can feel its best post-workout.
It’s a must for all you gym junkies out there...and even those of you whose favourite form of exercise is running away from the gym!