How to recover quickly after your workout
You heard already you should do some stretches, drink water; here a powerful nutritional tip you should put into practice.
Get a recovery drink just after your workout: this recovery drink has to be composed with proteins and carbohydrates to accelerate the recovery process.
The timing is important: there is a metabolic window full open to receive the essential nutrients your body needs, take your recovery drink in the next 15 minutes after you finished your workout, never later than 30 minutes.
If you train early in the morning and go right after your workout to your business, you need to optimize the quality of recovery to get ready for your day.
Here a suggestion I use with boxers and personally:
Mix some whey protein with a banana: use water, skim milk or fruit juice according to your calorie needs. Personally, I use more often water. Whey proteins are very digestible and ease the absorption of carbs in the muscles for a better recovery (muscle repairs and glycogen synthesis).
Choose a quality whey protein powder with all essential amino acids, vitamins and minerals. Look at the glutamine, which is crucial for a good recovery.
Prepare your drink and bring it in a sport bottle with you.
One more tip: your workout doesn’t have to be long: it’s often a big mistake people do. Your recovery will be more effective with short workouts; I doesn’t mean easy workout, it can be very intense if you are already in a good shape.
Using short workouts + recovery drink and your energy level will be at the peak.
Try it.
Get a recovery drink just after your workout: this recovery drink has to be composed with proteins and carbohydrates to accelerate the recovery process.
The timing is important: there is a metabolic window full open to receive the essential nutrients your body needs, take your recovery drink in the next 15 minutes after you finished your workout, never later than 30 minutes.
If you train early in the morning and go right after your workout to your business, you need to optimize the quality of recovery to get ready for your day.
Here a suggestion I use with boxers and personally:
Mix some whey protein with a banana: use water, skim milk or fruit juice according to your calorie needs. Personally, I use more often water. Whey proteins are very digestible and ease the absorption of carbs in the muscles for a better recovery (muscle repairs and glycogen synthesis).
Choose a quality whey protein powder with all essential amino acids, vitamins and minerals. Look at the glutamine, which is crucial for a good recovery.
Prepare your drink and bring it in a sport bottle with you.
One more tip: your workout doesn’t have to be long: it’s often a big mistake people do. Your recovery will be more effective with short workouts; I doesn’t mean easy workout, it can be very intense if you are already in a good shape.
Using short workouts + recovery drink and your energy level will be at the peak.
Try it.
4 comments:
Hi---Dominic: Good blog. I noticed this post and had a question for you on protein shakes. Do you know of any that are good for vegetarians?
Hi, thank you for your message. All depend if you are a vegetarian or a strict vegan: whey proteins come from milk and are probably the best.But if you are a vegan, a very good solution is isolated soy protein; 2 other alternative can be vegan rice protein powder and pea protein isolate. Let me know if it helps.
I keep hearing about the whey shakes. I will research them as i plan to do an entry on protein shakes on my blog and if i can briefly interview you for it, that would be good. Let me know if it would be alright. We can do it via email. Just one or two quick questions.
It would be great, let me know; you can email me at dmgparis@hotmail.com
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