One of the most overlooked in training is the post workout recovery process. Knowing how to appropriately re-fuel the body for the next event can improve overall performance. Here are 3 steps to recover quickly.
Eating a high carb meal within 30 minutes after competition will speed up the recovery process. High glycemic foods (white bread, pasta, or milkshakes) will restore glycogen levels in muscles quickly.
2. Cool Down and Stretch
Doing light movements after workouts or games will help blood flow and move lactic acid (what makes your muscles sore). Best time to stretch is 2 hours after workout. Static stretches held for 20-30 seconds works best after workouts.
Sports drinks and water are great for after workouts. To accurately rehydrate after workouts, weigh yourself before and after workouts. For every pound (.45 kg) that is lost during the exercise, approximately 0.5 Liter of fluid was lost. Start replacing the fluid you lost immediately.
For athletes 18 and older, try AdvoCare's Nighttime Recovery. Certified safe and legal supplements for NCAA athletes by Informed Choice.