The Recovery Routine Every Body Needs
Treat Your Body Like a Pro Athlete
You crushed your workout, sweat dripping, endorphins buzzing, muscles burning in the best way. But what you do after that last rep matters just as much as the workout itself. Proper post-workout recovery is all about providing your body with the necessary tools to rebuild, repair, and recover stronger. Here’s how to do it right without spending a fortune on trendy recovery gadgets.
PACK IN PROTEIN THE SMART WAY. When you exercise, tiny tears form in your muscle fibers, but don’t worry, that’s a good thing! Those microtears are what make your muscles grow back bigger and stronger. To help them repair, aim for approximately 1.4 to 2.0 grams of protein per kilogram of body weight daily. There has been plenty of discussion about when is the best time to consume protein: pre- or post-workout. But studies show that your timing isn’t everything; consistency is. Whether you enjoy a protein shake right after your workout or a hearty meal later, what really matters is hitting your daily protein target. HYDRATE LIKE IT’S YOUR JOB. Even slight dehydration can cause you to feel sluggish and delay your recovery. If you’ve had an especially sweaty session or were outside in warm weather, replenish your electrolytes with coconut water, a sports drink, or even a pinch of salt added
to your water bottle. Staying hydrated helps your muscles flush out toxins and repair themselves more efficiently. CONSIDER THE COOL SCIENCE OF CRYOTHERAPY. For the adventurous, cryotherapy, a high- tech session where you spend a few minutes in subzero temperatures, can reduce inflammation and muscle fatigue. While it may not be for everyone, many athletes swear by it for faster recovery and reduced post-workout soreness. If that sounds too intense, an ice bath or even a cold shower can deliver similar (and more affordable) benefits. TRY THE ULTIMATE RECOVERY HACK: SLEEP. You can’t out-supplement poor sleep. During deep rest, your body releases growth hormones and repairs muscle tissue. If you’re training hard, you may need more than the typical 7–8 hours, and some pros log 10 hours or more.
WHAT OUR PATIENTS ARE SAYING ...
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
"With both elbows plagued by nerve trouble, I was experiencing weakness, circulation issues, and incidents in the gym where my left arm gave out. The team at Focus has been absolutely fantastic. They fixed my nerves on both sides, strengthened areas that were weak, and alleviated pain, tightness, and inflammation. Every therapist here has been knowledgeable and supremely pleasant to work with. Thank you to the whole Focus Team. You’re the best!" –T. Germain
"When I came here at Focus PT, I was limping in pain with my plantar fasciitis in both feet. My right foot was worse than my left foot. I had 14 sessions with Olita, my very good physical therapist & I worked with a very wonderful aide, Tosh. Both Olita & Tosh worked very hard for me to be where I’m at now. I am able to walk normally, do my various tasks without pain anymore, and most of all, I am not limping!" –B. Emmi
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• Focus Physical Therapy • Call 949.709.8770
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