INTENSE WORKOUTS? EASY TIPS TO RECOVER BETTER

HOW TO FACE THE POST-WORKOUT’S MUSCULAR SORENESS AND NUTRIENT LOSS

Whether you’re new to Crossfit or an all-time legend, every year around May 27th (Memorial Day), you’ll hear about “MURPH”, a classic Crossfit Hero WOD to honor the Navy Lieutenant Michael Murphy, who was killed in Afghanistan in June 28th, 2005.

1 mile (1.61 km) run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile (1.61 km) run, that is “MURPH”. A workout as famous for its mental and physical demand as it is for its next-day soreness. We did MURPH yesterday, so today, still in its aftermath, we contacted our fellow friends at ProHealth Center and asked them for some tips on recovery.

PRE-WORKOUT RECOVERY

- Energetic sleep: before any intense activity, it is essential to have a good and deep night sleep that relaxes and fills our body with powerful energy, ready to face the stress of the workout. We want to face the new workout without the interference of previous fatigue.

- Pre-hydration: if we know that we are going to lose a lot of minerals, it seems smart to get and extra dose before it happens, doesn’t it? Natural isotonic drinks can be a great option; they are rich in minerals and vitamins, but make sure to check they are not filled with sugar. 

- Active rest: a subtle activation of all the muscles we are going to involve during the workout will put them on guard.

POST-WORKOUT RECOVERY

- Capillarization: the famous Ice bath/Cold shower. The temperature change creates  vasoconstriction and vasodilation that allows the massive entrance of nutrients our muscles need after a long or intense activity. 

The perfect way to proceed is alternating 2-5’ cold with 12-15’ rest, 2 or 3 times, and opposite to what many people think, we must avoid freezing. We can go as cold as we like, but always avoiding the muscular spasms and self contractions: that would worsen the contractures! 

- Replenish: food is your fuel and there is no good recovery without refueling. It is time to get a generous dose of BCAAs, Omega 3 and protein. We can easily find all of them in eggs, meat, fish, lentils, chickpeas and nuts. 

- Reset sleep: while we sleep, the magic of muscular regeneration happens. Let your body do its thing. 

Are you ready for the next battle? If you do this properly your body will be! 

Cover photo via Progenex.