Forty Best Tips to Speed ​​Up Your Post-Workout Recovery!

1: Eat adequate, high-quality calories. Overtraining, low body fat, and low-energy eating have one thing in common: a catabolic environment that hinders recovery.

2: Drink enough water. For many years, water has been the main supplement. Drink at least 40 grams of water for every kilogram of body weight.

3: Each meal should include high-quality proteins and fats. As for carbohydrates, to avoid inflammation, eat nutrient-rich plant carbohydrates. This means choosing meat, eggs, nuts, saturated fats, olives, avocados, coconuts, and loads of vegetables and berries.

4: Increase your amino acid intake. Each meal should contain at least 10 grams of essential amino acids.

5: After your workout, don’t forget to drink 20 grams (dry product) of fast-digesting whey protein. Whey is an excellent source of BCAAs, and it also provides the body with essential amino acids for faster tissue recovery.

6: Eat foods high in zinc, such as meat and shellfish (oysters have the highest amount of zinc). Zinc plays a big role in the recovery process because it increases glutathione, which speeds up the removal of waste products from tissues after exercise and stress.

7: Antioxidant-rich fruits like blueberries, pomegranate, kiwi and pineapple can help reduce inflammation and speed up the recovery process.

8: After your workout, add concentrated tart cherry juice to your water – it reduces muscle pain, speeds up recovery and improves sleep quality.

9: Eliminate alcohol from your diet, except for red wine. Alcohol slows down the elimination of waste products from the body and causes oxidative stress. Alcohol also increases aromatase activity, which leads to an imbalance of estrogen and testosterone hormones, which in turn hinders progress.

10: Actively support estrogen metabolism. Excess estrogen inhibits fat burning and also disrupts hormonal balance, thereby slowing recovery.

11: Every meal should contain cruciferous vegetables, as they are rich in antioxidants, fiber, and also contain DIM (diindolemethane), which helps the body metabolize estrogen.

12: Reduce your intake of chemical estrogens. Chemical estrogens are artificial hormones that imitate natural ones when they enter the body. Research has shown that chemical estrogens may be linked to diseases such as cancer, and the chemical compound bisphenol A (BPA) may increase fat deposits.

13: Choose natural foods and avoid pesticides with estrogenic properties and growth hormones, because they have a toxic effect on the body, interfering with the elimination of waste products and slowing down recovery.

14: Maintain pH balance to improve liver health. The liver is involved in fat metabolism and the removal of waste and toxins from the body. Add citrus fruits to your water and eat egg yolks and cruciferous vegetables – the nutrients in these foods help the liver metabolize fat.

15: Increase your selenium intake. This trace mineral reduces oxidative stress and inhibits the aromatase enzyme (which converts testosterone into estrogen). Fish and shellfish are rich in selenium.

16: To support fat metabolism and improve the balance of testosterone and estrogen hormones, take carnitine. Carnitine is found in the highest amounts in beef and chicken, and in small amounts in dairy products.

17: Make sure you get enough vitamin D, as it helps maintain hormonal balance for recovery and also improves the resilience of the neuromuscular system. The blood level of vitamin D that needs to be maintained year-round is 40 ng/ml.

18: Get your omega-3 and omega-6 fatty acids from saturated fats, olive oil, fish, and meat, rather than vegetable oils (corn, soybean, canola, peanut, and vegetable blends).

19: To speed up the recovery process, lower cortisol levels and reduce the inflammatory response, take fish oil after your workout.

20:2-10 grams of vitamin C after exercise helps metabolize cortisol.

21: To improve mental performance post-workout, take 400 mg of phosphatidylserine (PS). This substance promotes cortisol metabolism and improves brain function.

22: To avoid inflammation, every meal should contain nutrient-rich foods such as dark green leafy vegetables, artichokes, beans, walnuts, pecans, olive oil, dark chocolate, raspberries, and spices such as turmeric and cinnamon.

23: In general, avoid high glycemic index carbohydrates, as they interfere with cortisol metabolism and reduce testosterone levels. The only exception is after a very intense workout when glycogen stores are depleted.

24: Eliminate sugar from your diet as it causes an insulin spike. Regular sugar consumption leads to lower testosterone levels compared to cortisol. In addition, foods high in sugar inhibit estrogen metabolism.

25: To boost your immunity and speed up recovery, take 10 grams of glutamine several times a day.

26: Finish your workout with foam rolling to help reduce back pain.

27: Massage. It helps remove waste products from cells, stimulates the skin's nerve receptors, and speeds up recovery.

28: To help restore cells and reduce muscle inflammation after exercise, use topical magnesium supplements.

29: Use topical magnesium supplements to help repair muscle fibers. This buffers lactic acid and works with calcium, which accumulates during intense muscle contractions, to promote faster recovery.

30: To reduce oxidative stress, calm the nervous system and improve sleep, take elemental (pure) magnesium (bound to compounds such as glycinate, orotate, fumarate).

31: Taurine will also help with muscle recovery after a workout. This substance reduces oxidative stress and also acts as a relaxant, supporting sleep and restoring strength.

32: Avoid anti-inflammatory drugs because they have a negative effect on protein synthesis and gut function, increasing inflammation.

33: Drinking 3-4 cups of caffeinated coffee before a workout reduces DOMS (delayed onset muscle soreness), the muscle pain that occurs after intense exercise. Drinking coffee before a workout also helps you recover from a tough workout, so you can train at higher intensity more often.

34: Avoid coffee immediately after a workout, as it interferes with the reduction of cortisol levels and slows down recovery.

35: Don't skip the warm-up. Warm up the muscles you're going to work on for 10-15 minutes. Warming up activates the central nervous system, prepares the muscles for further work, and reduces muscle soreness.

36: To reduce muscle soreness on the days after a hard workout, work at moderate intensity, choosing only concentric exercises.

37: It is useful to listen to pleasant music immediately after training – it calms the autonomic nervous system and accelerates the removal of lactic acid.

38: Meditate. It lowers cortisol levels and reduces the stress response after exercise. Plus, research shows that meditation helps increase testosterone, growth hormone, and dehydroepiandrosterone.

39: Sleep! In fact, the body needs more than 10 hours of sleep! Athletes who sleep a lot recover better and faster, thereby improving their performance in strength, speed and accuracy.

40: Sleep according to your rhythms, whether you are a night owl or a lark. Following your chronotype improves the functioning of the central nervous system and muscle tissue regeneration, and also restores the balance of cortisol and testosterone.