5 WAYS TO OPTIMIZE RECOVERY

When on a fitness journey, training is usually what's labelled as the most important element for progress. However, there are countless factors that come in play when aiming to optimize your strenght, physique, and performance—a crucial one being recovery.

In this article, we cover many aspects that can help you optimize your recovery, and therefore support your progression. Keep reading to learn more about nutrition, sleep, stretching, rest days, supplementation, and other tips on recovering better.

NUTRITION

The saying "food is fuel" is famous for a reason. In order to perform and to recover your best, not only do you have to eat enough, but you have to eat enough of the right things! Prioritize protein, complex carbs, and healthy fats, and don't forget your micronutrients (fruits & vegetables). Try eating varied foods and make sure you fuel enough for your body, as well as for your lifestyle. Meal timing is also a great tool when it comes to working out—make sure to eat before and after your intense sessions!

SLEEP

View your sleep as the moment where your body resets and repairs itself. Having a constant sleep schedule, meaning you go to bed and wake up at around the same times everyday, really helps your body with its internal clock! 

Try having a bedtime routine that allows you to get ready for bed in a calm, cool, and dark environment. Quality of sleep is not something to neglect!

STRETCHING

Stretching before and after a workout is amazing for reducing risk of injuries, soreness, and for improving blood flow. 

Before a workout, you should do some dynamic stretches. The goal is to prepare your body for effort, to increase mobility, and to get you warmed up. This is crucial to reduce your risk of injuries, and you should never skip it (even if it's just for five minutes!)

After a workout, you should do some static stretches. This is where you stretch the sollicited muscles, and stick to a position for about 45 seconds.

REST DAYS

Do NOT neglect rest days! Rest is just as important as training, and you need to give your body adequate time to recover. You should take minimum 1-2 rest days per week, depending on your training intensity. 

SUPPLEMENTATION

Taking the right supplements before, during, and after a workout can be a game changer in your recovery process. For example, we suggest you use Loaded EAAs during your training in order to help with hydration and protein synthesis, as well as for providing a speedy recovery. 

BONUS TIPS

• Try reducing stress
• Stay hydrated
• Don't overtrain
• Stay active throughout the day (i.e. walking more)

Overview

To conclude, recovery is a very important aspect of making progress in the gym, as well as in any other sport or discipline. Keeping your nutrition, sleep schedule, stretching, rest days, supplementation, as well as other bonus factors in hand is necessary for you to have an enjoyable and successful journey!