After you have finished your training, race or event, it is important to properly cool down, restore the energy that you expelled and do what you can to keep your warm muscles from seizing up on you. Below are some tips that can help you to properly recover from your activity.
Drink plenty of water before, during and after your event, race or training. Put a pinch of pink Himalayan salt or unprocessed sea salt into your glass of water, but not so much that you taste it. The salt contains trace amounts of minerals that will help you absorb the water and avoid cramping.
Eat or drink 1.5g of carbs/kg of body weight 15 to 30 minutes after your event or activity, and then again 2 hours later. This helps restore glycogen levels and help you to prepare for your next surge of activity. To convert pounds to kg, multiply your weight in pounds by 0.454 kg.
Be sure to stretch immediately following your event as a proper cool down routine. Static stretch all the major muscles and any muscles you used during the event. Hold each stretch for a minimum of 30 seconds.
This is especially helpful for athletes who suffer from tight and fatigued muscles. Instead of simply lengthening the muscle with stretch, this can help to intensely massage muscles.
This is ideal if you have obtained an injury or are experiencing any sort of inflammation. A proper Ice Bath is recommended at the temperature of 54 to 60 degrees (about the temperature of the Pacific Ocean). Sit in the bath for 6 to 8 minutes. This will help with any inflammation that may have occurred while participating in your event.
EPSOM SALT BATH
Add 2 cups of Epsom Salts to a standard sized, warm bath and soak for at least 20 minutes. It is important to stay in there for 20 minutes in order for the magnesium to make its way passed your skin. Magnesuim is a great micro-nutrient that helps reduce muscle spasming.