Recover Smarter
Need a little extra help in the fitness department? Well you have come to the right place! If you don’t know where to start and want to make a change for the better then try and incorporate these 5 simple tips into your fitness regime to help you be at your best. These tricks of the trade will help your muscles and body repair themselves after your workout, so that you can bounce back into your next session in no time!
  1. Keep Your Liquids Up
    During physical activity you tend to lose a lot of fluid as your body perspires, therefore making staying hydrated important. Did you know that if your body becomes dehydrated during exercise, you can actually reduce the ability of your body to recover after exercise? With water being a fundamental component of metabolic functions, it is important to stay hydrated during and after physical activity to help improve your recovery. If you’re looking to stay well hydrated, why not try an isotonic formula. Being isotonic means that when consumed it helps to balance out the concentration of fluid found in and outside of your body’s cells, meaning the fluid does not dilute and instead will move at ease into the bloodstream, helping your body to hydrate and store energy faster.1
  2. Treat Yourself To A Rest Day
    Sometimes we forget to give our body a rest from vigorous workouts and are too focused on getting the best possible results quickly. However it is perfectly okay to have a break from your workout routine for a couple of days and rest. One of the easiest way to help your body recover is actually resting as you aren’t required to do anything except rest.
  3. Give Yourself An Extra Kick
    While food should always remain a priority to get most of your nutrients, supplements also play an important role in providing your body with the nutrients required for exercise recovery. Some of the key ingredients which assist with recovery after exercise include protein, magnesium, branch chain amino acids and zinc. XS® Sports Nutrition offers a range of recovery supplements containing a mix of these ingredients. Take a look at the XS Sports RECHARGE category to see how you can get more out of your recovery.
  4. Don’t Forget To Eat
    When physically active your body converts glycogen into glucose, which is used as an immediate source of energy. Part of your recovery strategy at the end of a workout session should include refueling these energy stores by consuming high-quality protein and complex carbohydrates. Refueling helps your muscles and body repair and recover, so you can bounce back into your next session quicker.
  5. Stretch It Out
    Don’t make the mistake of forgetting to stretch, remember to do some gentle stretching. This simple tip is a quick and easy way to support muscle recovery as it helps to relieve and relax tight muscles. Instead of trying to stretch your whole body after each exercise session, try focusing on stretching the key area of the body used during your work-out. However if you are aware of other muscles that are tight, don’t forget to focus on stretching out those as well.
  6. If you don’t have a recovery plan in place, try implementing some of these tips after an exercise session. Just make sure that if you are feeling tired, sore or notice decreased performance that you give yourself a break, we aren’t invincible after all. If you would like to share some of your recovery tips, share them on our facebook page today.

    References
    1. The Complete Guide To Sports Nutrition 2010, ‘ Chapter 7 - Hydration’, Page 92-94.


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