Post workout

For effective post-workout recovery, several strategies are suggested by experts from the Huberman Lab. Here are some that can enhance your recovery process:

1. Breathing Techniques: Engaging in down-regulation breathing for three to five minutes post-exercise emphasizes longer exhales. This technique helps transition the body from a high-stress state to a calming recovery mode, improving overall recovery and adaptation from workouts 1.

2. Nutrition:

   • Protein Intake: Women should aim for around 35 grams of high-quality protein within 45 minutes post-exercise. This increases with age due to decreased anabolic sensitivity. Protein intake is crucial to halt catabolic processes and promote muscle repair 2.
   • Carbohydrates: It's beneficial to consume 0.3 grams of carbohydrates per kilogram of body weight within two hours after exercising to replenish glycogen stores 2.

3. Hydration and Glycogen Replenishment: Ensure adequate hydration and focus on carbohydrate intake, especially if engaging in back-to-back training sessions. Carbohydrate timing is crucial for those training multiple times a day 3.

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     1

     Recovery Breathing Techniques

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     2

     Post-Training Nutrition

     00:26:44
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     3

     Fueling for Performance

     01:21:36
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     4

     Recovery and Nutrition

     03:42:52
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     5

     Optimizing Workout Recovery

     00:46:08
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     6

     Alleviating Workout Soreness

     01:03:38

4. Stress Management: Post-workout stress down-regulation through activities like panoramic viewing of sunsets can reduce the sympathetic response of the autonomic nervous system. This approach can aid in hastening recovery 4.

5. Mindful Exercise Intensity: Keeping workouts at 80% to 90% of your maximum effort can prevent burnout and improve overall vigor, allowing for a more consistent and sustainable exercise routine 5.

6. Compression Gear: Wearing compression clothing post-workout can help reduce soreness and enhance muscle recovery without hindering adaptation 6.

Incorporating these strategies into your post-workout routine can help optimize your recovery and aid in achieving your fitness goals effectively.