How to Best Recover from Long Workouts

If you have long workouts, you need to look into recovery supplements for athletes. Hammer Nutrition has all of the recovery supplements you need to help your body recover from a long workout. Besides taking supplements, there are things that you can do yourself for your body to help it recover some on its own.

Schedule Recovery Weeks

It is important to remember that you break your body down when you train. Long workouts are going to deplete your energy, muscles and other tissues. Your body must have time to rest. If you do not have proper recovery time, it can lead to overtraining. Exhaustion is going to set in if you are not careful. If you are fatigued, you must address it or it can lead to physiological and chemical changes in your body, such as extreme fatigue, inflammation, missed lifts and workouts that are not good. It is best to schedule a recovery week every 4 weeks. 

Schedule Recovery Time between Workouts

Muscle sorenessis common after weight lifting. Many athletes base their success of their training sessions on how sore they get but this is not good. You should make sure you have 2 to 3 days of rest between your intense training sessions that involve the same musculature. If you complete sub-maximal training sessions, less rest will be required.

Get Enough Sleep

Just like everything else with your heath, your body needs to get the proper amount of sleep in order to work correctly. Lack of adequate sleep can decrease your tolerance to training, alter your mood, increase fatigue and negatively affect the physiological mechanisms responsible for your training sessions. You should come up with and stick to a regular sleeping routine where you go to bed at the same time each night of the week. You should try to remove any distractions such as, light, smart phones and television viewing. Eight hours of sleep per night and a 30-minute power nap is enough to rejuvenate your body.

Hydrate

The minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females. You should always make sure to take in the minimum amounts of fluids daily. If you are sweating a lot, you are losing even more water that your body needs. For every 1,000 calories you burn, you need to drink 1 liter of water. 

Get Your Nutrients

Proper nutrition is essential for recovery. Depending on how much you train during the week, protein recommendations can range from 1.0 to 1.6 grams per kilogram of your body weight daily. Eating carbohydrates is a must for refueling your body’s glycogen stores. You should always eat a post workout snack that contains roughly 50 grams of carbohydrates and 30 grams of protein. A well-balanced meal should be consumed roughly 2 hours after your workout to continue your body recovery process.

Conclusion

There are many things you can do to make sure your body recovers after a long workout. Besides doing the tips above, there are many recovery supplements for athletes that can be purchased from Hammer Nutrition that help your body recover even more.

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