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4 Tips to Recover Well After Exercise

So you’ve decided to take that first step on your fitness journey by jumping into the local gym and trying out a fitness class or getting a group of friends together for a weekend social sport. Your first thought might be ‘where are we going for brunch afterwards?’ – and although after workout brunch is awesome, especially if it includes fried chicken and waffles on a Sunday morning, we often overlook the recovery process, a vital part of Wellness!

Ensuring that you have a good understanding and approach to recovery, will help to keep you moving towards your work and Wellness goals.

So whether you’re finishing up an intense cycling session (SPIN) or sweat session on the yoga mat, here are 4 tips for post-workout recovery that will have you feeling well rested and ready to own the day.

Eat Well

Easier said than done, or so I’ve recently discovered. Eating well is arguably one of the best ways to offset any soreness you might experience after a strenuous workout. Unlike your normal daily meals, it’s important to have a protein rich meal following exercise. Consuming protein post workout will assist in muscle recovery and repair, reducing the likelihood of pulling up sore the next day.

There is plenty of research that delves into how many grams of proteins, carbohydrates and fats you should consume per kilo of body weight, but we like to keep things easy. Try and hit the following balance; around 20 to 40 grams of protein, 60 to 120 grams of carbs (or a 3:1, carb:protein ratio) and yes, don’t be scared of adding in some fats, too!

We’re proud to bring you easy, delicious and seasonal recipes and food articles in each week’s issue of #WellnessMatters. Although these may not always be the healthiest options available, they provide a solid variety featuring some adventurous flavors and even some unbeatable ‘Australian’ classics – Pavlova anyone?

Stay Hydrated

Often overlooked in the colder months, staying hydrated is absolutely essential before, during and after a workout. Among many other functions, staying hydrated helps to remove the metabolic waste a workout typically produces.

If you’re trying to re-hydrate after a workout, it’s probably best to avoid over indulging in the post-workout happy hour. The National Strength and Conditioning Association indicates that any drink with an alcohol content above 4% can delay re-hydration after exercise.

Stretch It Out

Stretching is a great way to relieve tightness and soreness after a workout. While exercising, muscle groups undergo two primary motions; a flex, and an extension. Most of the time we focus on the flex-action of an exercise, which often leads to tightness and occasionally soreness. Stretching is a great way to relieve tension through these muscle groups, and should only take about 10 minutes after exercise.

A Little Rest & Recuperation

I recently asked a friend “If you had an extra hour in the day, what would you do?” Their answer, like many was sleep. Sleep is a great way to help your body reset, de-stress and prepare for the next day.

If you’re struggling with sleep here are some great tips to try out, or if you’re looking for a new approach you might not have thought of, try the “less is more” approach to help you doze off.

If you have any awesome tips or tricks that you use to help recover after exercise we’d love to hear from you.

As always, please let me know if there are any particular topics you would love us to look into or you have any queries or concerns.

You can call me on 03 9963 4804 or email me directly.

Oliver Szklarz



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