6 Things to Help You Recover Faster and Better for Your Next Training

What does it mean to recover better, and why does it matter?

What does it mean to recover better? Your recovery starts the minute you finish training. If you are going multiple days between training sessions, you have extra time to recover. If you train the next day or even every other day quicker recovery matters even more. Are you seeing the results you want? Gaining muscle, feeling stronger, having enough energy to get through each session? Do you recover with intention or just try and cram some food in your mouth and hope that is enough?  

Why does it matter? Did you know if you are not giving your body the proper recovery after your training, it is hard to grow the muscles you need to learn new skills. This doesn’t mean your muscles are going to be large like a weightlifter but we want them to be strong so we can do more reps of a skill or last longer during a routine. Our bodies are all unique but the better your recovery the easier it is to reach your goals. 

Below are a few tools to help you recover your best after every training session. You put in the work and now you want to see the results. You should have the confidence to know you are doing what it takes to reach your goals. 

aerialist performing a front balance on a purple silk.

How to recover so you are not wasting your workouts 

If you want to get the most out of every workout, you need to recover with intention. That starts by having a plan! Today we are going to talk about 6 things you can do on your next training day to recover in a way that supports your goals. 

#1: Have a plan!

I almost didn’t put this one in, but honestly it is so important. We shouldn’t have to spend all day thinking about our food, but if we have a plan we won’t have to. Are you training for 2+ hours today? Did you pack a snack to fuel that training? Do you know how soon after training you’ll be able to get a meal in? If it will be a few hours, did you plan a post training protein snack? These are things we must think about and the reason it helps to have a plan. 

I can’t tell you how many times I have been talking to another aerialist for them to tell me they have only had one meal the entire day and have no snack pack for our back-to-back class. That is a recipe for disaster. Not only do you want to feel good while you’re training and have energy, but you want to reduce your chance of injury. That is where these steps become even more important. 

#2: Repair effectively with protein

Your body needs protein to repair the damage done during every workout. Do you plan a meal or snack after your workout to ensure your body is able to start repairing itself. Just a small amount of protein is sufficient to stimulate repair and muscle protein synthesis. Aim for 15-25g of high-quality protein that contains all the essential amino acids. 

Examples: Tofu, yogurt, deli meat, cheese stick, nuts

Recover Better

#2: Replenish the energy you used with carbohydrates

Carbohydrates are your body’s main source of energy. The longer your training session the more carbohydrates you need. Are you giving your body enough carbs to recover or is your body feeling like its tank is constantly running low? Pair your protein with carbs after a workout to get recovery started. Follow up with a meal that contains carbohydrates and protein. 

Examples: fruit, granola bar, chocolate milk (carbs and protein), energy bites

#3: Rehydrate with fluids

Are you drinking throughout your workout? Are you making sure to get to a hydrated state post workout? For some water is not enough. Are you also consuming electrolytes to make sure your body is holding on to the water you are putting in. This can be as simple as having some pretzels as a snack or salting your post workout meal. Toes cramping every time you point? Could be a sign of dehydration. If you can drink to thirst but also make sure you are rehydrating after a workout so that your urine is a light-yellow color within 2 hours. 

#4: Sleep

This one is not about the food you eat but it is so important. If you are not sleeping properly your body is not recovering properly. Sleep is an optimal time for your body to repair and grow. The younger you are the more sleep you need. Between the ages of 8-16 you need 9.5-10 hours of sleep a night. If you are 16+ you need 8-10 hours of sleep a night. Do you have a good sleep routine?

#5: Consume Antioxidants

Are you eating fruits and/or vegetables with every meal? Do you still feel like you could use a boost. Consuming vibrant colored fruit such as blueberries, pomegranates, cherries can give your body an extra boost of antioxidants to help decrease muscle soreness. Tart cherry juice is an amazing tool on those extra hard training session full of anti-inflammatory and antioxidant support. 

#6: Supplement as needed

This tip is a bonus. If you are not doing tips 1-5 then supplements are not going to do anything for your body. Remember they are called supplements for a reason they should supplement a healthy, complete lifestyle. Supplements can be a very confusing area for many people. I hope to give you tools in different blog post to feel confident in your choices. Below are two supplements that I recommend for recovery and a small reason on why. 

  1. Collagen – naturally occurring protein that can be great for supporting the soft tissue, ligaments, and tendons in the body. 
  • Creatine (check out my other post here on why creatine is great for circus training). Creatine can help with muscle repair efficiency and muscle strength.

Reminder

These tips can be beneficial to most athletes for recovery, but you must tailor these recommendations to your training. How many times a day, week, month are you training? Start small and try not to make all the changes at once. Try to add something new every week. Making small steps is more sustainable then trying to change everything at once. If you stick with it in a month or two you will have a full recovery plan and start crushing your goals. 

Sign up for my newsletter and get a free hand out on the 5 Rs of recovery. This handout can be a good reminder for you after each training! You can keep a small laminated one in your gym bag or hang it up somewhere, so you see it after training. Also, it is a great tool to share with others at your local gym/studio to help them recover.  


This post is for educational purposes only. Always consult with a health professional for your specific health needs before making any dietary changes. 

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