How to recover faster after an exhausting workout
It's one of those days that you give that little extra during your training. Maybe because you slept well or because you're training in a group full of nice people. Having more energy for your training can depend on several things. This also applies to your recovery. How fast you recover has to do with how healthy you live. And we don't only mean eating enough fruit and vegetables, but we mean your whole physical well-being here. Only then you will have a quick recovery.
Take some rest and recover faster
Sounds easy, but for many of you this still seems a bit tricky. If you've had that great training, you want to start your next training as soon as possible. Unfortunately, this is a big mistake that is made by many. Your rest phase is super important, because at this stage the cracks in your muscles that were made during your training are recovering. Your muscle cells are damaged and without sufficient rest these simply won't be repaired. Enjoy a nice evening on the couch, put on your STOX Recovery Socks and let's recover! The Recovery Socks contain graduated compression which ensures an optimal blood circulation. Why is this necessary for a quick recovery? Because the drainage of blood and fluid in the legs is improved and less waste materials are left behind. This means you experience less tired muscles, but you also prevent injuries such as shin splints.
Also important: drink enough water during your recovery phase. You lose a lot of fluid during your training because you sweat. When you drink enough water, this is immediately replenished. Water ensures that certain nutrients are better absorbed by your body. This stimulates the supply of important nutrients to your muscle cells.
Rest also includes a good night's sleep. You should not underestimate this. Let's not make it too complicated, but it comes down to the fact that if you regularly sleep too little, your body produces less insulin. This hormone is super important for recovery. It keeps your blood sugar level at a normal level and ultimately ensures that your muscles are fed with the right nutrients. Did you know, for example, that if this hormone isn't made in the right amount you can even gain weight. Sleep well! Especially after an exhausting training it is important that you have a good night sleep of at least 8 hours.
How nutrition effects your training
There are a lot of things that you have to do for a proper recovery, but also a lot that you shouldn't do. Alcohol is one of those clinchers. We already mentioned that it's important to drink enough water, because you need body water. Alcohol has a negative influence on your fluid balance and disrupts this process. It doesn't only affects your muscle recovery, but also your immune system. Especially after a grueling workout its better to avoid this. But what can you do? Eat fibers, fruit, vegetables, (lean) protein products and healthy fat-rich and carbohydrate-rich products. Think of bananas, cottage cheese, oatmeal, eggs, avocado, nuts and seeds and fish. All products that feed your muscles in the right way so that you recover faster.
So: 'eat, sleep, train, repeat!'View the full collection
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With this running schedule you'll be able to run 10k in no time