These three techniques will help your body recover more quickly so that you can always be at your physical best.
Being able to perform at high levels day in and day out doesn’t happen without preparation and planning. Taking certain steps to maximize recovery will help you stay on top of your game.
Workouts can take a physical toll on your body, and recovery can only occur when your body is allowed to repair itself. Besides getting enough sleep every night, here are three things you can do to speed up recovery so that you get back to 100 percent, faster.
Refuel and Rehydrate
Maximizing recovery can only happen if you eat and rehydrate after you workout. No matter whether you’re a professional-level athlete or someone who personally pushes yourself to the fitness max, it’s always a good idea to eat and drink within an hour of exercising.
After your workout, your body goes to work rebuilding its glycogen stores and repairing muscle proteins. Eating the right types of foods shortly after a workout can help facilitate these processes.
The ideal post-workout meal consists of both carbohydrates and protein. Complex carbohydrates like brown rice and whole wheat bread replenish the glycogen that your body used up while you exercised, and healthy proteins like beans, nuts, and lean meats are a must for repairing muscle tissue.
Know you’re going to be in a hurry after your workout? Make a recovery smoothie with fresh fruits, rolled oats, and peanut butter ahead of time. Add some water into your smoothie to help replace the fluids you lost.
Get in Your Post-Exercise Stretching
Taking the time to stretch after a particularly strenuous workout not only improves flexibility, but it also increases blood flow, decreases muscle soreness, and reduces neural excitability so that your body recovers more efficiently.
While there are many forms of stretching, static stretching is typically the one most commonly suggested for post-exercise routines. Static stretching involves getting into a position where a muscle is elongated, and holding that position for about 30 seconds.
You can complete a full-body flexibility routine in 15 minutes or less. Target all your major muscle groups with this line-up of five post-workout static stretches:
- Standing quadriceps stretch: While standing and using a nearby chair for support if needed, flex one knee to bring the heel toward your glutes. Use your hand to grab that foot, and gently pull. Switch legs and repeat.
- Sitting hamstring stretch: Sit on the floor with your legs spread out into a V-shape. Bend forward at the waist and reach for your right foot, bringing your chest down as far as you can to your thigh. Switch legs and repeat.
- Sitting groin stretch: Sit on the floor with your knees bent and bottoms of your feet together in front of you so that your knees flare out to your sides. Bend forward and use your elbows to gently push your knees down toward the floor.
- Chest and shoulder stretch: While standing, clasp your hands behind your back and gently raise your arms until you feel a stretch.
- Lat and triceps stretch: Lift one arm behind your head with your elbow bent. Place the hand of your other arm on top of the elbow and gently press downward.
Take Your CBD
Whether you’re lifting weights, running the track, or competing in a sport, CBD can help you recover from the physical toll of workouts by helping bring your body and its functions back into balance.
CBD facilitates better recovery by supporting your body’s endocannabinoid system. This major system is responsible for maintaining balance in your body, despite fluctuations caused by internal and external influences like your workouts. It does this by manipulating important functions like metabolism, immune response, mood, appetite, coordination, sleep patterns, and more.
Many athletes have found that supporting their endocannabinoid system with CBD supplements after workouts adds to their endocannabinoid system’s efficiency in the short and long term, allowing the body to better restore itself so that they can get back at it the next day.
There are a few recommended ways to incorporate CBD into your recovery routine:
- Massage Dixie Botanicals® Salvation Balm into your fatigued and tight muscles or joints. This topical product delivers CBD and its balancing properties right to where they’re needed most.
- Toss a serving of Dixie Botanicals® CBD Isolate into your post-workout smoothie. CBD isolate is a 99% pure CBD powder that is both odorless and flavorless, perfect for blending into foods while delivering high amounts of CBD to your systems.
- Vape with our Dixie Botanicals® CBD Vape Cartridge. Our pre-filled cartridge contains 250 mg CBD made from CBD distillate, as well as terpenes for added benefit. Pair it with a Vaporizer Battery and you’re ready to go.