5 Recovery Mistakes After Workouts
Recovery is one of the most important elements of training. We wish recovery was as easy as sitting on a couch and letting the body do its magic. Recovering after an intense workout is similar to recuperating after an injury.
You have to follow set procedures, and screwing it up can set you back on your progress. In this article, we’re going to discuss the recovery mistakes that most people make because of which they never see the desired results.
When people set a target of transforming their physique, they get obsessed with it. Some of these people start training multiple times a day. If you want to see progress, you need to give your muscles at least 24 hours between workouts to recuperate.
You should also make sure that you’re taking ample rest between sets. Inadequate resting time between sets can do more harm than good. You have to give your muscles enough space so that the ATP can replenish or otherwise you risk getting fatigued and entering a catabolic state.
Diet forms a major chunk of the recovery process. If you don’t fuel your body with the right macro and micronutrients, you might take longer times to recovery or worse – hit a plateau. Remember – avoiding a plateau is easier than breaking one.
The meal after a workout is arguably the most important meal when it comes to recovery. Nutrient intake should begin at least 30 minutes after you finish your workout and continue for about an hour to 90-minutes after.
Overworking a Muscle
Overtraining and overworking are both bad for your recovery. Overtraining is one of the most misunderstood terms in the fitness world. While most people fear overtraining, only a few people work out with the intensity that is required to hit the state. In an overtraining scenario, your CNS and immune system take a hit.
On the other hand, overworking refers to training a muscle group too frequently. For example, if you train your arms every day, they’ll not get enough time to recuperate and hence won’t grow.
Not stretching, Massaging or Foam Rolling
Although many people want to achieve the pro athlete level of performance, only a few ever follow in their footsteps when it comes to recovery after workouts. Professional athletes foam roll every day, have active recovery sessions and warm down after a workout. How many of you can say the same?
You need to be proactive and should stretch your muscles whenever possible. This means not just going through the stretch motions but also adding extra things like calf-raises on the bus or using a massage ball on your foot at your desk.
Not Taking Supplements
Prolonged muscle and tendon soreness, fatigue, anxiety are a few signs of hampered recovery. If you’re not already taking supplements, you should start ASAP. There are a variety of supplements on the market for different needs.
Protein supplements are great for consumption after a workout, BCAAs can kick-start your recovery during your training and glutamine is an incredibly effective supplement to be taken at bedtime.