Are you a fan of grueling hikes and intense workouts in the gym? The resulting fatigue, pain and muscle tension are certainly very familiar to you. Any challenging sports activity puts a strain not only on your physical condition but also on your emotional well-being. However, there is no question of giving up sport or the ambition to build a body that lives up to our expectations. All you have to do is incorporate small moments of physical relaxation into your daily routine to recover better. Here are 4 tips for a complete recovery after exercise thanks to a few gestures that revitalize the body and mind.
The importance of hygiene care and well-being rituals
After a sports session, hygiene care is a real sensory experience. There is nothing better to recover from physical effort than a contrast shower. Hot water relieves tendon pain, while cold water tones muscles, lowers body temperature and relieves swelling caused by dilated blood vessels. To enhance the effectiveness of recovery treatments, consider products with cooling and relaxing properties, such as Rituals post-workout shower gels and foams from the Sport line, which are meant to awaken the senses. The Dutch brand has a lot to offer athletes and all those who enjoy daily wellness rituals. Oriented entirely towards the well-being of the mind and body, it offers a complete range of care products and decorative objects that will find their place in your relaxing rituals.
Treat yourself to a sporty body massage
A massage on clean, moist skin is probably the most effective way to relax muscles after sports while optimizing the effects of physical effort. After the shower, consider giving yourself a moment of relaxation by massaging the different muscle groups. Accompany the self-massage with relaxing oils and warming balms to maximize its benefits. You will find a large selection of these on the online store. In its Body and Bath section dedicated to skincare products, this e-shop of cosmetics and perfumes offers everything you need to feel better about yourself.
Pay attention to nutrition and good hydration
After intense physical activity, the body has exhausted its glycogen reserves. To compensate for the losses, you should focus on eating good fats, carbohydrates that restore energy stores and proteins that help rebuild muscle and build mass. Pay attention to the fact that carbohydrates should not come from refined products. Choose dried fruits, honey, whole-grain bread, cereals and legumes. To ensure a sufficient nutritional intake, add to your diet products specially designed for athletes and food supplements of reliable origin. Good hydration is just as important as eating after sport. To compensate for water loss, it is important to drink enough water during and after training.
Get a good night’s sleep
You may have heard it many times – sleep is important! It is during this passive state that all regenerative processes take place – the increase in muscle mass, the optimization of metabolic processes, the healing of tissue microtrauma related to physical exertion. To support these processes triggered during recovery, it is important to sleep at least 8 hours. To relax the muscles before bedtime and prepare for sleep, don’t hesitate to adopt small nighttime rituals with wellness products such as incense sticks, pillow mists, room fragrances and scented candles.
Here are some examples of balanced meals to eat right after your workout depending on your taste and the caloric intake you need at that moment – grilled chicken with brown rice and vegetables, meat steak topped with pasta, one or two slices of whole-grain bread with skim cheese, oatmeal yogurt mixed with honey and protein powder, four egg white omelet