Training hard is essential, but recovery is where your progress is made. Without proper recovery, the body doesn’t have time to repair and strengthen muscles, which is crucial for long-term improvement. At Innerbloom CrossFit, we believe a balanced approach to fitness includes both intense training and intentional recovery.
Let’s explore some recovery strategies that we LOVE that you can easily incorporate into your routine to make sure you’re always moving forward, not burning out.
Sleep: The #1 Key to Performance and Recovery
Sleep is where the magic of recovery happens. During deep sleep, your body releases growth hormones, repairs damaged muscle fibres, and replenishes your energy levels. Skimping on sleep can delay recovery and reduce performance, no matter how hard you work in the gym.
Our Tip: Set up a regular bedtime routine to ensure you get 7-9 hours of sleep. Keep your room cool, dark, and free of distractions, and avoid screens 30 minutes before bed.
Fuel Your Recovery with Post-Workout Nutrition
What you eat after training plays a huge role in how well your body recovers. You need to refuel with the right combination of protein and carbs to repair muscle damage and restore energy.
Our Tip: Within 45 minutes of your workout, aim for 20-30g of protein and 40-60g of carbs. A protein smoothie with oats and fruits is an easy post-workout meal that kicks off recovery.
Stay Hydrated to Recover Faster
Proper hydration is often underestimated, but it’s important for recovery. When you’re dehydrated, your body struggles to flush out toxins and deliver nutrients to recovering muscles. Even minor dehydration can lead to muscle cramps and longer recovery times.
Our Tip: Drink water consistently throughout the day, especially after intense training. Set yourself reminders! Add electrolytes if you’re engaging in high-intensity or long-duration workouts.
Active Recovery: Gentle Movement for Fast Recovery
Active recovery, such as walking or yoga, promotes blood flow to your muscles without the intensity of a workout. This increased circulation helps remove waste products and delivers nutrients to aid in muscle repair.
Our Tip: Incorporate a low-intensity activity like walking or stretching the day after intense workouts. Spend 20-30 minutes moving at a relaxed pace to keep your muscles loose and limber.
Contrast Therapy: Recovery with Mana Recovery Studio
Contrast therapy, alternating between hot and cold treatments, is a recovery method long-used by elite athletes. Cold therapy reduces inflammation and helps with muscle soreness, while heat improves circulation and promotes healing. Our partner, Mana Recovery Studio, specialises in this treatment, offering expert advice and services to maximise recovery.
Our Tip: Try contrast therapy at Mana Recovery Studio to accelerate your recovery process. Schedule a session and feel the difference in how your body responds after intense training!
Foam Rolling and Stretching: Prevent Injury, Aid Recovery
Foam rolling, also known as self-myofascial release, is a powerful recovery tool that helps release tight muscles and improve circulation. Stretching not only helps prevent injury but also enhances flexibility and allows your muscles to return to their natural length.
Our Tip: Dedicate at least 10 minutes after your workout to foam rolling and stretching. Focus on tight areas, rolling your quads, hamstrings, and upper back to improve mobility.
Take Your Recovery Seriously to Maximise Gains
At Innerbloom CrossFit, we don’t just push hard in training – we prioritise recovery. Every week, we offer a Mobility and Stability Class with our in-house physiotherapist, where we guide you through best recovery practices to improve your performance and prevent injury.
Recovery isn’t a luxury, it’s a necessity. Ready to elevate your fitness game by learning how to recover like a pro? Book a No Sweat Intro today, and let’s chat about how you can improve your training, recovery, and results. Don’t wait—your body will thank you!
You can book your free consult HERE!
