No one ever regrets a workout that gets you one step closer to your health and fitness goals. But what you might regret is slowing down your own recovery process.
Making sure you take the necessary steps toward recovery after exercising can avoid injury. It'll also help you reach these goals quicker. Try these four techniques to help you speed up recovery after CrossFit workouts.
1. Get Ample Rest
Proper rest after CrossFit workouts is necessary for muscle growth and optimal performance. Sleep boosts the release of the growth hormone leading to the repair of worn muscles.
Sleep is also essential for muscle recovery through glycogen replenishment. More glycogen energizes you and makes your body ready for the next session. Experts recommend sleeping up to nine hours after intensive exercise.
Eat clean and balanced and adopt regular sleeping time to even your circadian rhythms. Also, walk in the sunlight to boost serotonin levels and enhance your sleep.
2. Try Percussion Therapy
For muscle recovery, percussion therapy is one of the most effective activities to do. It’s a growing practice for impacting deep spots, ease pain and boost recovery.
Percussion therapy involves the use of massage guns for muscle recovery. With this gun, you can exert pressure on specific muscles and muscle groups for healing. The technique is like deep tissue massage but more effective because you’re using a machine.
Percussion massage guns for CrossFits are now popular with athletes. Initially, these devices were only used by Chiropractors. Today, they’ve infiltrated the sporting and therapy world thanks to their effectiveness.
Percussion massage for post CrossFit works as it relaxes and speeds muscle repair. Concentrated pressure on the tissues increases blood flow and boosts motion.
3. Choose the Right Meals
It’s pretty normal to feel depleted after CrossFit workouts. Intense workouts usually use your glycogen reserves, leaving you sore, shaky, nauseous. You also lose water and salts which can dilate blood levels and make you feel weaker.
A correct diet and proper intake of water are essential for quick recovery. So the first thing you want to take after CrossFit workouts is lots of water.
Make it salty or add some salt crackers to relieve the headaches and nausea. Some bone broth can also help boost lost nutrients and stabilize you.
Have a meal of proteins, carbs and vitamins some 30 minutes after workout. Carbs are essential for restoring glycogen while protein helps repair muscles. Consume more lean protein when you want to grow larger and healthier muscles.
4. Use a Muscle Massage Gun For Lactic Acid
Workout prompts your body to release several metabolites. This helps sustain your body when going for more demanding challenges. One of these metabolites is lactic acid and its levels rise when doing CrossFit workouts.
Lactic is friendly during workouts. But, it’s also responsible for muscle soreness experienced during and after workouts. So, you need to flush it out after workouts for proper muscle recovery.
One way to flush it out is by having a deep tissue massage or using massage guns for CrossFit. Light exercises like biking, walking, or Yoga can also raise blood flow and it out.
Take the Right Steps Towards a Proper CrossFit Workouts Recovery
A CrossFit workouts recovery strategy can ensure you’re making the most of your regimen. It can also help you meet your long-term exercise goals. Rest, eat well and light train after every workout.
Also consider trying percussion therapy or getting a muscle massage gun to enhance your recovery routine. For a range of the best quality massage guns, visit our shop today.