Mastering Your Recovery

Have you ever felt extremely sore after a workout? Many of us have, especially if we are coming off a long break from our fitness routine after the holidays. Quite often we see this as a sign of a good workout. No pain, no gain, right? While some mild soreness is expected, and normal, having EXTRA soreness is not a sign of a "good" workout. Believe it or not, it's actually a sign of poor recovery. Below are the three main factors we suggest you take a look at. 

1. Sleep 💤

There is a common misconception that a hard worker sleeps less. Today's society is built around "the grind". However, sleep is essential for brain function and muscle recovery. On average, an adult requires about 7-9 hours of sleep a night in order to have a clear mind and a healthy body (Americans are currently averaging 6.8 hours). So take a look at your sleeping habits and see what improvements can be made. We suggest starting by creating a "bedtime routine". Pick a cutoff time for eating as well as a cutoff time for electronics. Replace late night snacking with a relaxing tea and replace the screens with a paper book or audio book.

2. Nutrition 🥗

One of our favorite sayings is "you will never outwork a bad diet". This doesn't only apply to weight loss but also to recovery in general. After all, food is fuel. How well would your vehicle run if you put the wrong gas or oil into it? Take a look at your carb and protein intake. Carbs help fuel you up and proteins help rebuild those muscles after a tough gym session! If you need to watch your calories, try cutting back on the fats. (Did you know 1 gram of fat carries about double the amount of calories as a gram of carbs or proteins?) We suggest getting a food scale and weighing out your portions to make sure you're hitting your daily requirements. Free apps like My Fitness Pal are also a great way to check where you're at. 

3. Hydration 💧

Hydration is probably the most overlooked factor when it comes to fitness recovery. To say water is essential is an understatement. Water helps transport all the nutrients necessary to where they are required. Today it has become trendy to carry around a Stanley or Yeti cup and sip water all day. This is actually a fitness trend Hillary & I can get behind! While required water intake can vary depending on size, usually around 80oz a day will suffice. Keep in mind a lot of the foods we eat also have a water content to them. We suggest getting a trendy cup and set a minimum daily goal for yourself!

These are our top three recommendations on how to improve your recovery. Two honorable mentions are supplementation (check out our previous blog on supps!) and stress management. While we all carry different levels of stress, it is imperative to find the proper tools to keep it under control. A high stress mind is an unrestful mind which can affect your sleep, and a lack of sleep can affect the hormones that help you control eating and hydration (it's all connected!)

We hope this helps! If you're struggling with recovery or notice you are often extra sore after a workout, check in with yourself! Are you getting enough sleep? What has your nutrition looked like? Are you drinking enough water? Have you been extra stressed lately? Figuring out where you are currently at will help you identify issues allowing you to adjust and correct as needed.