You train, you sweat, you clean up, and you get on with your day. But, not so fast. Before you move on, there should be one additional (and very critical) step—recovery. We’re not just talking about a two-minute stretch or a rest day on the weekend. Proper workout recovery can help restore your body more quickly after workouts. This could mean experiencing less soreness tomorrow and getting more out of your workouts throughout the week. Ready to help your body feel its best? Here are some of the most important post-workout recovery habits to incorporate into your routine.
By now you’ve probably heard protein hailed as the post-workout wonder, but what does it really do to help your body after you exercise? When taken in the first 30-45 minutes following your workout (a time known as the anabolic window), it can help repair and rebuild your muscles after exercise. In fact, research has shown this to be the optimal time for muscle recovery and growth, especially for people who work out in the morning. So, how much protein should you consume? Shoot for around 20-40 grams of whey, casein, or milk-based protein powders for muscle gain support after exercise. Why? These post-workout recovery drinks are considered to be the best parts of milk as the carbohydrates and fats have been removed. Which means you can give your body the protein it needs without loading on extra carbs and fats that it might not.
Not sure which one to try first? Whey protein powders are the most common as they’re quickly and easily absorbed, making them ideal for a post-workout supplement. To give your muscles an extra dose of support, look for a protein that also contains Brain-Chain Amino Acids, like the XS™ Protein Pods. Servings of this high-quality post-workout recovery drink are packaged in a quick-dissolving, food-grade film, which means you can take them on the go and leave the mess behind.
You train, you sweat, you clean up, and you get on with your day. But, not so fast. Before you move on, there should be one additional (and very critical) step—recovery. We’re not just talking about a two-minute stretch or a rest day on the weekend. Proper workout recovery can help restore your body more quickly after workouts. This could mean experiencing less soreness tomorrow and getting more out of your workouts throughout the week. Ready to help your body feel its best? Here are some of the most important post-workout recovery habits to incorporate into your routine.
By now you’ve probably heard protein hailed as the post-workout wonder, but what does it really do to help your body after you exercise? When taken in the first 30-45 minutes following your workout (a time known as the anabolic window), it can help repair and rebuild your muscles after exercise. In fact, research has shown this to be the optimal time for muscle recovery and growth, especially for people who work out in the morning. So, how much protein should you consume? Shoot for around 20-40 grams of whey, casein, or milk-based protein powders for muscle gain support after exercise. Why? These post-workout recovery drinks are considered to be the best parts of milk as the carbohydrates and fats have been removed. Which means you can give your body the protein it needs without loading on extra carbs and fats that it might not.
Not sure which one to try first? Whey protein powders are the most common as they’re quickly and easily absorbed, making them ideal for a post-workout supplement. To give your muscles an extra dose of support, look for a protein that also contains Brain-Chain Amino Acids, like the XS™ Protein Pods. Servings of this high-quality post-workout recovery drink are packaged in a quick-dissolving, food-grade film, which means you can take them on the go and leave the mess behind.
You train, you sweat, you clean up, and you get on with your day. But, not so fast. Before you move on, there should be one additional (and very critical) step—recovery. We’re not just talking about a two-minute stretch or a rest day on the weekend. Proper workout recovery can help restore your body more quickly after workouts. This could mean experiencing less soreness tomorrow and getting more out of your workouts throughout the week. Ready to help your body feel its best? Here are some of the most important post-workout recovery habits to incorporate into your routine.
By now you’ve probably heard protein hailed as the post-workout wonder, but what does it really do to help your body after you exercise? When taken in the first 30-45 minutes following your workout (a time known as the anabolic window), it can help repair and rebuild your muscles after exercise. In fact, research has shown this to be the optimal time for muscle recovery and growth, especially for people who work out in the morning. So, how much protein should you consume? Shoot for around 20-40 grams of whey, casein, or milk-based protein powders for muscle gain support after exercise. Why? These post-workout recovery drinks are considered to be the best parts of milk as the carbohydrates and fats have been removed. Which means you can give your body the protein it needs without loading on extra carbs and fats that it might not.
Not sure which one to try first? Whey protein powders are the most common as they’re quickly and easily absorbed, making them ideal for a post-workout supplement. To give your muscles an extra dose of support, look for a protein that also contains Brain-Chain Amino Acids, like the XS™ Protein Pods. Servings of this high-quality post-workout recovery drink are packaged in a quick-dissolving, food-grade film, which means you can take them on the go and leave the mess behind.
Feeling thirsty? Your muscles might be, too. If you exercise in hot weather or work up a substantial sweat, your body could lose key fluids and electrolytes, which may hinder muscle repair. Not to mention, it may lead to fatigue, loss of coordination, and cramps. Be sure to drink at least 8-10 ounces of water after your workout to help regulate your body temperature and replenish your system with fluid that you may have lost from sweating. An easy way to help support your body is by adding a supplement to your favorite post-workout recovery drink, like the XS™ CocoWater Hydration Drink Mix. This strawberry watermelon-flavored mix provides electrolytes with its coconut water, B vitamins, and a dose of antioxidants like vitamins A, C, and E.
Whether you’re lifting in the weight room or running on the treadmill, your body can produce lactic acid during your workout. This chemical is naturally produced in the blood as a result of anaerobic respiration, a fancy term to describe the way your body breaks down glucose (sugar) for energy. Luckily, stretching after exercise can help to eliminate accumulated lactic acid by supporting blood flow, which could help the body to receive more oxygen and repair muscles quicker. But, stretching doesn’t just have short-term effects—it may also increase flexibility and reduce muscle tension.
Feeling thirsty? Your muscles might be, too. If you exercise in hot weather or work up a substantial sweat, your body could lose key fluids and electrolytes, which may hinder muscle repair. Not to mention, it may lead to fatigue, loss of coordination, and cramps. Be sure to drink at least 8-10 ounces of water after your workout to help regulate your body temperature and replenish your system with fluid that you may have lost from sweating. An easy way to help support your body is by adding a supplement to your favorite post-workout recovery drink, like the XS™ CocoWater Hydration Drink Mix. This strawberry watermelon-flavored mix provides electrolytes with its coconut water, B vitamins, and a dose of antioxidants like vitamins A, C, and E.
Whether you’re lifting in the weight room or running on the treadmill, your body can produce lactic acid during your workout. This chemical is naturally produced in the blood as a result of anaerobic respiration, a fancy term to describe the way your body breaks down glucose (sugar) for energy. Luckily, stretching after exercise can help to eliminate accumulated lactic acid by supporting blood flow, which could help the body to receive more oxygen and repair muscles quicker. But, stretching doesn’t just have short-term effects—it may also increase flexibility and reduce muscle tension.
Feeling thirsty? Your muscles might be, too. If you exercise in hot weather or work up a substantial sweat, your body could lose key fluids and electrolytes, which may hinder muscle repair. Not to mention, it may lead to fatigue, loss of coordination, and cramps. Be sure to drink at least 8-10 ounces of water after your workout to help regulate your body temperature and replenish your system with fluid that you may have lost from sweating. An easy way to help support your body is by adding a supplement to your favorite post-workout recovery drink, like the XS™ CocoWater Hydration Drink Mix. This strawberry watermelon-flavored mix provides electrolytes with its coconut water, B vitamins, and a dose of antioxidants like vitamins A, C, and E.
Whether you’re lifting in the weight room or running on the treadmill, your body can produce lactic acid during your workout. This chemical is naturally produced in the blood as a result of anaerobic respiration, a fancy term to describe the way your body breaks down glucose (sugar) for energy. Luckily, stretching after exercise can help to eliminate accumulated lactic acid by supporting blood flow, which could help the body to receive more oxygen and repair muscles quicker. But, stretching doesn’t just have short-term effects—it may also increase flexibility and reduce muscle tension.
While you might think that sitting at your desk or running errands is giving your body rest from exercise, it’s still working. In fact, sleep is the only time when your body is truly resting and recovering. During that time, it can release a large dose of human growth hormone, which can aid in muscle growth. That’s why it’s so important that you get at least seven hours of sleep per night. But, the more intensely you exercise, the more hours your body may need to recover.
We get it—you work hard in the gym, so why not indulge in the good stuff? While we won’t tell you to turn down pizza or cake, we will recommend that you add more whole foods into your diet when possible. Eating a healthy diet (and avoiding processed foods) can help provide your muscles with the nutrients they need to recover. Reach for fruits and vegetables that are in season and aim to eat a daily minimum of .6-.8 grams of protein per pound of body weight. But gender, age, and level of workout intensity will all affect this recommendation. Having a hard time achieving those targets? Reach for a protein powder supplement if needed. As for those alcoholic beverages, be sure to steer clear of them post workout as they can impair muscle recovery and leave you feeling even more sore the next day.
From diet and hydration to stretching and sleep, post-workout recovery isn’t just a one-and-done task—it’s an all-day affair. With the right habits, you can give your muscles the extra support they need and help your body feel its best.
While you might think that sitting at your desk or running errands is giving your body rest from exercise, it’s still working. In fact, sleep is the only time when your body is truly resting and recovering. During that time, it can release a large dose of human growth hormone, which can aid in muscle growth. That’s why it’s so important that you get at least seven hours of sleep per night. But, the more intensely you exercise, the more hours your body may need to recover.
We get it—you work hard in the gym, so why not indulge in the good stuff? While we won’t tell you to turn down pizza or cake, we will recommend that you add more whole foods into your diet when possible. Eating a healthy diet (and avoiding processed foods) can help provide your muscles with the nutrients they need to recover. Reach for fruits and vegetables that are in season and aim to eat a daily minimum of .6-.8 grams of protein per pound of body weight. But gender, age, and level of workout intensity will all affect this recommendation. Having a hard time achieving those targets? Reach for a protein powder supplement if needed. As for those alcoholic beverages, be sure to steer clear of them post workout as they can impair muscle recovery and leave you feeling even more sore the next day.
From diet and hydration to stretching and sleep, post-workout recovery isn’t just a one-and-done task—it’s an all-day affair. With the right habits, you can give your muscles the extra support they need and help your body feel its best.
While you might think that sitting at your desk or running errands is giving your body rest from exercise, it’s still working. In fact, sleep is the only time when your body is truly resting and recovering. During that time, it can release a large dose of human growth hormone, which can aid in muscle growth. That’s why it’s so important that you get at least seven hours of sleep per night. But, the more intensely you exercise, the more hours your body may need to recover.
We get it—you work hard in the gym, so why not indulge in the good stuff? While we won’t tell you to turn down pizza or cake, we will recommend that you add more whole foods into your diet when possible. Eating a healthy diet (and avoiding processed foods) can help provide your muscles with the nutrients they need to recover. Reach for fruits and vegetables that are in season and aim to eat a daily minimum of .6-.8 grams of protein per pound of body weight. But gender, age, and level of workout intensity will all affect this recommendation. Having a hard time achieving those targets? Reach for a protein powder supplement if needed. As for those alcoholic beverages, be sure to steer clear of them post workout as they can impair muscle recovery and leave you feeling even more sore the next day.
From diet and hydration to stretching and sleep, post-workout recovery isn’t just a one-and-done task—it’s an all-day affair. With the right habits, you can give your muscles the extra support they need and help your body feel its best.
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