A healthy lifestyle combining a balanced diet with physical activity is the best way to stay healthy.
In order to exercise regularly while maintaining performance, you should not overlook the recovery phase. Its purpose is to rehydrate, recharge the energy stores and let the muscles recover, as well as eliminate fatigue toxins accumulated during workout.
Why is post-workout recovery important?
Physical activity causes general and muscular fatigue. Progress in sports requires alternating between exhaustion and recovery. If there is no or not enough recovery time, the body cannot regenerate. Eventually, it will be depleted, causing overtraining periods, intense fatigue or even injuries.
Recovery allows you to:
- do effective series of training sessions,
- improve your performances,
- help prevent injuries.
When should you recover?
The recovery phase starts as soon as you finish exercising. This periods is called "metabolic window". It is a period during which the body needs to very quickly replenish its nutrient stock. To do so, it triggers an effective system that allows quick replenishment by perfectly absorbing any intake. This period is called: "metabolic window". It all begins 15' after exercise and lasts approximately 4 hrs. The metabolic window works on carbohydrates and proteins.
Hydration: key to the recovery
When you exercise, the body temperature rises, causing water loss through sweat. The body enters a state of dehydration that can vary in severity, but will always occur. Post-workout rehydration is therefore critical to proper body function, in order to make up for the water loss.
I recommend drinking 500 ml of a mineral-rich water, in small sips, as soon as your workout is finished.
Replenishing the energy store
Every effort causes energy stores depletion that needs to be made up for. It is essential to replenish your energy store in order to keep up with your workouts over time without reaching exhaustion. Then you can make progress serenely.
I recommend a carbohydrate intake (approx. 1g/kg of body weight/hour) at the end of your workout.
Proteins in recovery
During the recovery phase, proteins play a key role in promoting muscle repair. They should be consumed as soon as you finish your workout for optimal muscular reconstruction.
I recommend 15 to 20 g protein intakes at the end of your workout for optimal recovery. It should be noted that protein absorption is much more efficient when combined with carbohydrates, which is great since we just saw that a carbohydrate intake is also recommended for the recovery phase...
How to recover:
There are several options to give your body everything it needs during the recovery phase:
- 1 bottle of recovery drink: convenient since it is all in one
- 1 litre water + 2 after sport protein bars + 1 banana...