Since last weeks WOD, my body has seriously not recovered. Infact, the strained/pulled/whatever injury to my quad today really irritated me because I can't seem to go at my maximum trainign ability. Thus decided to google the topic on recovery and this is what I came across:
Nutrition: Immediately after a workout, you have a maximum of about one hour to eat something. If you do not eat, you will not have enough carbohydrate energy for your next workout, you will not have enough protein to repair muscles, and you will not have enough fat for hormones and joints. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder and a piece of fruit, or even a slice of last night’s pizza.
Hydrate: When it comes to recovery, dehydration is one of your biggest enemies, so try to drink one 20-24oz bottle of water for each hour of exercise. Within a couple hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated. If it is any other color of the rainbow for that matter, you either need to get glasses, or see your physician.
Compression: Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, techniques such as massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also can remove adhesions and sore or tight spots from the worked muscles. If possible, perform these exercises with a foam roller once a week or even after every strenuous workout, and schedule a massage once a month.
Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.
Topical ointments: There are several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Most of these compounds work by creating a pain-relieving and cooling sensation, increasing blood flow, or displacing elevated levels of calcium. Popular remedies that have worked for me and my clients include Arnica rub, Traumeel, Ben-Gay, Tiger Balm, and Magnesium Oil. On my personal blog, I have a fascinating interview with a physician about topical magnesium oil and how it works. You can listen to it here. All of these ointments can be rubbed into the muscle immediately after and up to several days after a workout, until soreness subsides.
There is no need for getting fit to be a suffer-fest, so if you find yourself constantly sore, or at a fitness plateau, then use the techniques in this article to recovery properly and get fit more quickly!
I need to get back in the game asap... :/ Ugh. Subbing my first spin class starting next Monday.
Probably overdid it on the protein intake tonight but maybe it'll help.
Sleep time!
http://getfitguy.quickanddirtytips.com/how-to-recover-after-a-workout.aspx
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