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Hoe zorg je voor een zo snel mogelijk herstel na je trainingen?

How do you ensure the fastest possible recovery after your training?

, by Esther de Geus, 2 min reading time


Good recovery is extremely important after a tough workout. But how do you ensure a good recovery? How do you ensure that you are fit again quickly for the next training?

From fanatic windsurfer to crossfit. Sports are the common thread in Esther de Geus' life. Good recovery is extremely important after a tough workout. But how do you ensure a good recovery? How do you ensure that you are fit again quickly for the next training? Esther tells us what works best for her.

Sometimes I wake up the next day and it feels like an elephant has walked over me. The muscle soreness can sometimes be quite severe the next day and can hinder the next planned training.

Training only makes us stronger, but not if the body does not recover properly. Lactate (lactic acid) can accumulate in the muscle fibers and small tears can also occur. After training, the body needs a recovery period and how long that is depends on various factors. In this blog I give a number of tips that I apply in my daily training to promote recovery.

  • Taking a protein shake from 226ers immediately after my workout.

I learned that proteins are the building blocks of muscles. Taking proteins immediately after training ensures optimal recovery. The shakes I take after my training are the Isolate protein and recovery drink (my favorite flavors: watermelon & yogurt lemon).

  • Mobility/stretching

To improve mobility, I follow a 20-minute program with mobility exercises via the GOWOD app. Better mobility ensures better support and mobility (range of motion) and relieves muscle tension.

  • Active recovery

I recently purchased the Jetblack VOLT , an indoor bicycle trainer on which I can install my racing bike and enjoy cycling. For me, recovery training on the bike is a short training with a low heart rate. It does not have a constructive training effect, but it ensures that I can remove my waste products (such as lactic acid) faster. So the goal is to accelerate recovery so that I am back to my old self the next day for the next training (my version of Netflix & chill)

  • Foam roller

Research shows that massage can relieve muscle pain. Massage ensures better blood circulation to the muscle. To loosen my muscles after and/or before my training, I use a foam roller. The foam roller creates pressure on my trigger points (knots), which reduces tension and stiffness in my muscles.

  • Stretch out on the couch with the flowpillow heat massage cushion

The massage flow pillow is an electronically rechargeable massage pillow that removes/massages all knots using 3 settings and 4 hard balls. Genius! No more hassle of standing against the wall with a falling lacrosse ball and trying to roll out the knots with it.

Recover better, train harder!

Esther

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How do you ensure the fastest possible recovery after your training?