Take care of your diet
- Importance of protein for rapid regeneration
Proteins are essential for repairing damaged cells during intensive training. The repair of these cells makes our muscles bigger and stronger. Most of us can benefit from supplementing our diet with lean protein. Serious athletes should consult a trained dietitian to ensure that they are eating enough protein in their diet.
- Vitamins and minerals
They are essential for the proper functioning of our cells and muscles. It is important that we eat a healthy diet of good fats and supplement with a good multivitamin. This ensures that the major cell repair requirements are met, allowing them to fully recover.
- Hydration is very important
When we sweat we lose water. Water is a major component of blood; when the water flow is wrong we have a reduced blood volume. Maintaining good hydration ensures that our cardiovascular system works at a greater rate.
When we exercise we produce metabolic by-products. Lactate is very common. When the by-products accumulate in the body then they have a significant impact on the contraction of the muscle tissue thus the performance is greatly reduced. And when we stop exercising these metabolites can sometimes stay in the muscle so, it is important to get them out fully.
- Active recovery
Powerful light exercise helps us to stimulate blood flow and clear metabolites through a number of methods. A warm-up exercise after the session can be very helpful in achieving this.
- Fluctuate between the warm shower and iced shower
Our arteries are constricted by freezing temperatures and are exposed to heat. The fluctuations between heat and cold act as a fluid-filled pump, which promotes relaxation. Ice baths have the added benefit of hydrostatic pressure. So, it is better to contrast showers for better recovery.
Take a proper rest
Rest is important and is often overlooked. At rest, our body is allowed to digest resources and focus on recovery. That is where real progress has been made. During rest, our body makes appropriate adjustments in training results. Without it, we would never be able to recover physically or mentally. Good quality rest is the most important thing but the one we often overlook. Athletes should consider the following when it comes to taking proper rest.
- Adequate sleep
The right amount of sleep varies from person to person. Athletes should keep a sleep record. They should control any aspects they need to make sure they get enough sleep.
- Power Naps
The 45 min nap post training has been shown to increase alertness and motivation. It provides ample rest time for the body to prepare for the next training session.
Understanding what you are trying to achieve with recovery can help you make it more effective. There are many methods available but they do not always work when it comes to busy principles and lifestyles. By understanding what you need to achieve you can work effectively. By using an effective strategy, you can maximize the effect of training and work as consistently as possible. The strategies outlined above are tried and tested. They will give you the best return on time for them. As athletes know that time is crucial to their success.
Before You Go!
You should have a good idea of faster regeneration in CrossFit by now, so be ready and trained to go and track your progress more effectively. Check out the Captime workout timer app. Captime includes templates for common training formats including HIIT, AMRAP, TABATA, EMOM, and more.