Wiped Out After a Workout? Here's How to Properly Recover
We all know that exercise plays a significant role in maintaining a healthy lifestyle and keeping our bodies active; however, it is common to face fatigue after working out consistently. There are several ways to combat this exhaustion:
1. Eat in accordance to your workout
Many athletes rely on protein and nutrition bars for their post-workout fuel, but many of the commercialized bars/protein shakes are filled with unnecessary additives that actually destroy your gut and push you further away from your fitness goals. By consuming whole foods, you will be avoiding the processing and additives that are commonly found in post-workout supplements.
I suggest eating a light meal or snack about two hours before working out. Try to avoid working out on a full stomach or an empty stomach., and make sure to eat within one hour of your workout to maximize muscle growth and fat burn. This meal should be high in protein as it will aid muscle recovery and help them repair from the stress of exercise.
Eating the right pre and post workout fuel is vital to building muscle and burning fat in the appropriate way.
Here is what you will want to look for in a pre-workout meal/snack:
Medjool dates with peanut butter
Rice cakes with almond butter and banana
Trail mix with nuts and dried fruit
Whole grain crackers with hummus
Hard-boiled egg with celery sticks
Post workout snacks include:
Greek yogurt with fruit and granola
Avocado toast with an egg
Turkey and cheese wrap on a wholegrain tortilla
Homemade protein shake with banana and almond milk
Crackers and canned tuna
2. Build your aerobic capacity
As your respiratory muscles begin to weaken after a workout, oxygen is redirected from your limbs to your diaphragm., causing you to feel more tired. One way to strengthen your endurance and muscles is to gradually increase your aerobic capacity through interval training.
It is important to keep your workout routine diverse so your body constantly has new challenges and will not settle into any state, making it harder to see effects. By incorporating different workout sand lengths you will train your body to handle oxygen intake at all levels and increase capacity in your lungs. For example, if you are a runner who constantly runs the same distance and time four to five times a week. Instead, think about swapping out one or two of your runs for a bike ride or a swim, to break the habit of your body settling and avoiding the essential challenge exercise is supposed to bring.
Cross training, or mixing both aerobic and strength-based workouts, is another option that has been shown to be beneficial in improving aerobic capacity. As your endurance increases, the increased boost of oxygen in your bloodstream will keep your muscles working for longer periods of time and prevent lactic acid buildup and fatigue.
3. Rest and recover properly
A short 5-10 minute warm up and cool down will benefit you so much in the long run recovery wise and is the root cause of progressing your fitness journey. Allowing your muscles to take a breather by stretching after a workout is one of the most important ways you can give back to your body and prevent injuries!
A dynamic warm-up like foam rolling, dynamic stretching and mobility exercises, are great ways to prepare your body for movement!
Allow yourself a rest day whenever you need it and do not force yourself to complete an intense workout daily. "Listening to your body" is the most important motto in the health and wellness world because your body truly knows what is good for you and will only try to help you, so never try to fight it if it needs rest.
Fatigue is a sign that recovery has not taken place yet, so try to stretch more often and focus on low impact movement such as light walking or yoga until you feel completely recharged.
Finally, make sure that you are getting enough sleep (7-8 hours a night) to optimize your workouts and just help you become productive for all other parts of your day-to-day routine!
Don't sleep on rest and always prioritize recovery!
These are just a few of many tips to avoid fatigue from working out. Exercise is only one factor of the stress we endure everyday just from being a human being, so always try to see where you can eliminate stress in your life that is under your control. Help yourself in the long run and your body will thank you!