5 natural ways to achieve optimal recovery during training

Exercise is only part of the journey to a healthier lifestyle: taking the time to properly recover after an intense workout is just as important. Get the most out of your gym sessions with our guide on how to speed up your recovery with 5 all-natural tips. 

Eat a balanced diet 

A balanced diet is one of the foundations of recovery. Plan ahead and make sure your meals contain nutritious foods, such as proteins and carbohydrates, to replenish the energy stores so essential for muscle recovery. Eat plenty of vegetables, which are full of vitamins, minerals, fiber and antioxidants, all compounds that help build healthy muscles and fight inflammation caused by exercise.

Sleep 7-8 hours

One of the most important yet overlooked tips for post-workout recovery is getting enough sleep. Sleep plays an important role in helping the body recover, repair and rebuild muscles. Not getting enough sleep impairs physical and mental performance. For best results, aim for 7-8 hours of quality sleep and be sure to set up a consistent rest routine that helps you wind down before falling asleep.

Stay hydrated

Hydration plays an important role in training recovery. Make sure you drink plenty of fluids before, during and after your workout, at least 1-2 glasses immediately afterwards. Water helps your body get rid of waste products, like lactic acid, that can build up during exercise and keeps your muscles hydrated so they can recover more quickly.

Take supplements and minerals

Supplements and minerals play an important role in good</span> post-workout recovery because they help replenish nutrients lost during exercise. Plant-based proteins, such as those from pea and rice, can help rebuild muscles more quickly after an intense workout. Branched-chain amino acids are also helpful in reducing fatigue, preventing soreness and maintaining hydration. Magnesium is a mineral that helps manage stress levels and acts as an electrolyte, essential for optimal performance. Taking daily doses of these supplements and minerals can dramatically improve post-workout recovery and performance.

Incorporate stretching and foam rolling

Stretching after a workout helps loosen tight muscles and prevent injury. It also promotes joint mobilization so that the body can move more freely. Foam rolling can also help release tense muscles and both help increase circulation to speed up post-workout recovery. Take 10 minutes after your workout to do dynamic stretching and foam rolling for optimal recovery.

Fiorhe has created a Sport Collection with totally natural ingredients, to help athletes with effective and rapid preparation and recovery. In this collection you will find Ares Pre-Post Workout Cream, with natural active ingredients such as Arnica, Botwellia and Devil's Claw to prepare skin tissues for training and relieve subsequent muscle tension. Choose Ares cream for a quick application before or after the gym.