March Gladness is winding down. Our teams have gone head-to-head in an exciting match on our road to the Final Four. The results are now rolling in and it seems like a good time to talk about recovery. Recovery after exercise is essential to muscle and tissue repair and strength building. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it too hard or too soon simply leads to painful inflammation and tissue breakdown instead of building.
Team OmegaKrill is an active bunch. Steve S. is a 51-year-old father of three. During March Gladness, he went backcountry skiing on the historic Sherburne Trail of Mount Washington. The trail is a difficult descent route from Tuckerman Ravine that is ungroomed with often treacherous and variable conditions. The trail has several steep pitches, with added challenge coming in the form of ice, wind-scoured sections, and exposed rocks. After taking his OmegaKrill, he made it back to work on Monday morning!
Your after-exercise recovery routine has a big impact on your fitness gains and allows you to train much more effectively. Joe M. found that adding OmegaKrill to his exercise recovery plan made a huge difference:
“I try to workout 8-10 hours a week – weights, running, cycling, and hiking. I try to stay on a Paleo diet plan along with plenty of sleep, fluids, and supplements. Recovery is essential. OmegaKrill has helped by keeping down inflammation. I’ve been taking it every night before bed. After a hard workout this past Saturday, I noticed my left knee was sore and slightly swollen. I immediately took an OmegaKrill capsule. In 20 minutes, the inflammation and soreness was gone. That same day, I put in 2 hours of cardio: running, cycling and a run on the beach with Sophie the Wonder Dog. I even give OmegaKrill to Sophie!”
Unfortunately, most people don’t have an after-exercise recovery plan. Here are some tips to get your post-workout plans on track.
1. Replace Lost Fluids – You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.
2. Refuel – After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
3. Stretch – After a workout, gentle stretching is a must. This is a simple and fast way to help your muscles recover.
4. Rest – Time is one of the best ways to recover from just about any illness or injury and this also works after a good workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a workout allows the repair and recovery process to happen at a natural pace.
5. Supplement – As Joe and Steve discovered, taking a high-quality krill oil supplement will also speed your recovery. Research published in the Journal of the American College of Nutrition suggests that a modest daily dose of krill oil markedly reduces inflammation and reduces pain, stiffness and functional impairment within one week.