THE BEST POSTWORKOUT RECOVERY ROUTINE
Follow this procedure to recover quickly from your tough workout.
TIME: + 2 MINUTES Do This: Slow down, don’t stop. Studies in Medicine & Science in
Sports & Exercise found that active recovery after exercise encourages repair. “Simply walk slowly around the gym,” says Janet Hamilton, author of Running Strong and Injury Free.
TIME: + 10 MINUTES
Do This: In your post-exercise shower, alternate between 2 minutes hot with 30 seconds cold. Australian research reported in Sportsmed
News found this hot-cold contrast hydrotherapy boosted muscle recovery and mental freshness.
TIME: + 15 MINUTES
Do This: Take in carbs as well as protein in your post-workout shake. “Lack of carbs leaves you at risk of muscle damage, and they trigger an insulin spike, which speeds nutrients into your muscle tissue,” says UK-based sports nutritionist Karen Reid. “Mix a post-workout shake of three parts carbs and one part protein,” says John Ivy, author of Nutrient Timing.
TIME: + 90 MINUTES
Do This: “Eat a meal packed with carbs to restock the glycogen that you’ve just burned off,” says Ivy. “White” carbs like rice or bread will work fastest.