Bikini body, developing abs, gaining muscles, a slim waist, losing weight, and having toned arms and thighs have pushed masses to the gym or home workouts to achieve what they define as “body goals.” For the results to be evident, they ought to be consistent and disciplined in their workout routine. Consistency can be a challenge among beginners or those who have been off the gym for a prolonged period. Once the intensity of exercise kicks in, they are prone to back off due to the pain that follows thereafter.
Muscles go through a lot of stress when we exercise and the aftermath is soreness. When it occurs 24-48 hours after the workout, it is defined as Delayed Onset Muscle Soreness (DOMS). DOMS can reduce one’s range of motion and muscle strength but it is often an indication that the muscles are getting stronger; no pain no gain. The pain can result in discomfort which can result in dishonoring the next gym appointment hence the need to incorporate post-workout recovery in your routine.
Post-workout recovery should form an essential part of any workout routine because of its ability to help the body meet or exceed performance in a particular activity. Recovery can either be immediate (during exercise) or short term (between sets of given exercises). The regeneration process ensures that physiological functions are normalized, homeostasis is in check, energy stores are revitalized, and the cellular energy enzymes are replenished. The benefits portrayed by this process cannot be overlooked.
What then entails the post-workout recovery?
- Having time to rest
- Drink plenty of water to replace the lost fluids
- Stretching after exercise
- Perform active recovery such as having brisk walks
- Having massages that help reduce perceived pain
- Avoid overtraining. Overtraining can be identified through experiencing general malaise, depression, decreased sports performance and increased risk of injury
Besides the aforementioned practices, optimal nutrition is crucial. Good post-workout nutrition ensures improved recovery, less soreness, increased ability to build muscle, improved immune function, improved bone mass, as well as enhanced ability to utilize body fat. The appropriate meal after an intense workout should comprise of proteins that aid in protein synthesis and complex or whole carbohydrates to help replace the muscle glycogen.
Indulge yourself in this delectable post-workout meal:
Avocado Toasts with Charred Tomatoes and Fried Eggs
- 1 ripe avocado
- 1½ teaspoons fresh lemon juice
- 3 tomatoes, halved
- ½ teaspoon Winnie’s pure Health Sea Salt/Herbal Salt
- ½ teaspoon black pepper
- 2 Winnie’s Pure Health Organic Eggs
- 2 slices of your favorite whole grain bread
- Cut the avocado in half. Remove and the pit and discard. Scoop the avocado from its skin and place it in a small bowl. Mash the avocado with 1½ teaspoon lemon juice and ¼ teaspoon crushed red pepper flakes. Season with salt to taste. Press the plastic wrap to the surface of your avocado to keep it from browning and briefly set aside
- Brush the cut side of the tomatoes with a little olive oil and season with salt and pepper. Heat a medium pan/skillet over medium-high heat. When hot, add the tomatoes cut side down and let them cook undisturbed for 4-5 minutes until charred. Remove them from the pan and cover with foil to keep warm
- Heat a medium pan over medium heat. Add a little olive oil to the pan if it’s not non-stick. Add the eggs to the pan and cook for about 3 minutes until the whites are just set and the yolks are still runny
- While the eggs are cooking, grill or toast your bread until fancy grill marks appear
- To assemble: Spread half of the avocado mixture on each piece of toast in an even layer. Top each piece with 3 charred tomatoes. Top with fried eggs, and serve immediately
Regardless of the muscle soreness keep on pushing to achieve the body you desire. While at it, eat right, hydrate, and chill.