5 Ways Athletes Can Relax and Recover After Training

Athletes rest and recovery

Rest and recovery are essential elements of any training regimen. And for athletes, this has a significant impact on their training and performance.

Recovery after training is important for tissue and muscle repair. According to studies, a muscle needs anywhere between 24 to 48 hours to repair and rebuild, but unfortunately, most athletes don’t have a post-training recovery plan. So they go on to train daily without leaving room for tissue repair or muscle building.

But you don’t have to ponder for too long for post-training recovery plans; we’ve got you covered. From casino games with the best casino bonus to mindfulness, there are some ways to keep your body and soul relaxed after a training session. According to Kevin N. Cochran, a casino and gaming expert, playing some casino games has been known to help people relax and recover after a long day.

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This article will provide you with a list of commonly recommended post-training recovery methods you can engage in as athletes. They include:

1. Play Games

Just because athletes need a break from training and their sports generally doesn’t mean they can’t get to play it digitally. Although it does nothing to improve their athletic performance, it is a good way to relax. In this present day and age, online casino games can also be an option.

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They help you relax after training by allowing you to experience the thrill of virtual gambling. By signing up with the right platforms, you can also access the best mobile casino bonus, which can be wagered to yield the same benefits as using real money. In an era where live casino gaming is becoming a thing, you can even connect with other athletes online, access live casino bonuses, welcome bonuses, or loyalty bonuses as you enjoy the various games available.

2. Sleep

Having a good night’s rest for athletes gives their bodies enough time to recover and rejuvenate. During sleep, we produce the growth hormones which build the muscles used during training and help the body recover after an intense training session.

The number of hours of sleep varies from individual to individual as well as intensity to intensity. It’s essential to listen to our body to know the amount of sleep that’ll help us on our journey to recovery. Most athletes sleep for an average of 10-12 hours and take power naps daily to maintain their body endurance. 

Consistency is the key, as studies have shown that having a haphazard sleep routine can intrude on our muscle recovery journey. However, one sleepless night due to stress before a competition won’t hamper our performance.

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3. Cold Water Therapy

Using ice massage or ice baths or a contrast water therapy, where you alternate with hot and cold water, is very helpful in recovering faster, preventing injury, and reducing muscle soreness.

This practice dates back to Roman history when they used extreme cold to reduce pain and inflammation. After they bathed in hot water pools, the Romans immediately had a cold bath to close their pores.

The theory behind this practice is that cold water immersion can cause vasoconstriction, which helps reduce the inflammation of the tissue affected. It can also increase the osmotic gradient and allow for the removal of metabolic waste products.

4. Hydration

Medical research has shown that our muscles are primarily 75% water. For most athletes, drinking water boosts fluid levels that might have been lost during a training session. It’s been reported that most athletes can lose up to 4 liters or 9 pounds of fluids per hour. That’s a lot of liquid, and you need to replace it.

Drinking water balances out our pH levels which are usually reduced after training. It also transports nutrients to our organs, flushes out metabolic waste, and regulates our body temperature. In addition, you can always down some chocolate milk. This contains some proteins which can kickstart muscle recovery.

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You might also need to skip or completely do away with alcohol intake as this might increase the way you pee and delay rehydration after training.

5. Take Anti-Inflammatory Drugs

Anti-inflammatory drugs such as ibuprofen and aspirin have been reported to reduce muscle soreness and speed up muscle recovery, at least in the short term.

However, it should be noted that high consumption of these drugs might not be good for your muscles in the long run. So you might want to opt for natural anti-inflammatories such as willow bark or turmeric.

Conclusion

The most important way to help your body is to always listen to it. If you frequently feel tired or sore or notice decreased performance, it might be a sign that you need to reduce your training regimen or take a break altogether.

Most times, our body always tells us what it wants, but we usually dismiss these warnings. Unfortunately, our body fails us, and we end up spending more than we had bargained for. It does not always have to be so. Rest, rejuvenate and recover, and come back bigger and better.