Recovery after exercise is important — it helps your muscles stay healthy and repair quicker so that next time you exercise, your body is ready. These 5 R's of Recovery will help your body do just that.
Rehydrate
Your body needs water and electrolytes to function, and you lose both through sweat during intense exercise. Replenishing them helps your body regulate itself, prevent cramping, and reduce fatigue.
Repair
To repair and build muscle, your body needs protein. The amount depends on your size and activity level. Getting enough protein, along with adequate sleep, allows your body to rebuild and strengthen.
Refuel
Working out depletes your body's energy storage. To replenish it, you need carbohydrates. If you need a quick energy boost, eat simple carbohydrates — they digest quickly and restore glycogen levels. That doesn't mean reach for candy: bananas, white bread, pasta, or white rice are good quick carbs. If you don't need a quick boost, complex carbs can be more beneficial since they pack more nutrients.
Reinforce
This is where fruits and vegetables become important. They have the vitamins and minerals your body needs to run smoothly, helping digestion as well as overall health and function. Getting enough allows your body to function properly and aids the other nutrients in doing their job.
Repeat
Repeating this plan every day keeps your body running smoothly, aids recovery, and lets you perform to the level you want. Figuring out how to apply these 5 R's to your diet will help your body recover from all your workouts and get ready for the next one.