Uncommon & Rare Recovery Hacks After an Epic Workout

Innovative recovery hacks might be the edge you're looking for to recover quickly and return to your busy life. Recovery is more than rest; it's about actively facilitating the body's natural repair processes to enhance overall performance. While most are familiar with standard recovery methods like stretching and hydration, there's an entire world of hacks to offer all of us a competitive edge.

Before you begin - always consult your physician before beginning any exercise (or dietary) program(s). This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription (or dietary program) that's right for you. 

Here's an exclusive list of the most unique and rare recovery hacks that are gaining traction. In our esteemed opinion, these methods are at the forefront of sports science, offering you insight into the cutting edge of recovery techniques. 

List of the Most Underutilized Recovery Hacks After a Workout:

1. Infrared Sauna

An infrared sauna can promote faster muscle recovery and reduce inflammation by deeply penetrating the muscles and increasing circulation. The heat from an infrared sauna is also said to help release stored toxins, which can contribute to better overall recovery. 

If you need more than our expertise, here are ten reasons to hit the sauna after a workout.

The Process: Grab some water and your recovery drink and spend 10-15 minutes in the sauna. If you're on a new workout journey, start on the shorter end of 5-10 minutes and work up to 15. Master level = 19-20 minutes. 

2. Contrast Water Training 

Jump into the water after an insane workout for Adaptive Contrast Temperature Training (ACTT). This involves alternating between hot and cold water immersions. The process helps by causing blood vessels to dilate and contract, which can help flush out metabolic waste. Devices facilitating ACTT allow users to set specific intervals and temperatures, optimizing the contrasting temperature to enhance recovery, reduce muscle soreness, and improve circulation.

The Process:

1. Temperature Control: At home, use your shower and alternate temperature with your smartphone or watch. In the gym, the ACTT system uses specialized equipment to control water temperature. Alternate between hot and cold water immersions, carefully calibrated to specific temperatures that maximize recovery.
2. Timing and Duration: The duration of immersion in each temperature phase can be adjusted based on the individual's recovery needs and tolerance. Commonly, the cold water immersion lasts for about 1-3 minutes, followed by hot water immersion for 1-3 minutes as well. This cycle can be repeated several times depending on the desired outcome and individual response.
3. Protocol Customization: ACTT allows for significant customization. Protocols can be tailored based on exercise activity, workout intensity, and personal recovery rates. This customization is critical because it helps address the unique recovery needs of different individuals.

3. Vibration Therapy

This therapy involves standing, sitting, or lying on a machine with a vibrating platform, or using handheld massagers. The vibrations are believed to improve blood circulation and lymphatic drainage, thereby speeding up recovery. It's particularly useful for stimulating muscles that are hard to target with traditional stretches or rolling​. This approach can also take place pre-workout.

The Process: 

1. Selecting the Device: Choose a handheld vibration therapy device that suits your needs. Many models are available, ranging in size, vibration intensity, and features.
2. Targeting the Area: Turn on the device and apply it to the muscle groups that require recovery. 
3. Adjusting Intensity: Most devices allow you to change the intensity of the vibrations. Start with a lower setting and increase the intensity according to your comfort level.
4. Duration of Use: Typically, the device is used on a specific muscle group for about 2-5 minutes. It's essential to use the device sparingly in any single area.
5. Routine: Vibration therapy can be used post-workout or as part of a daily routine to help maintain muscle health and flexibility. It's effective for warming up muscles before exercise or cooling down after physical activity.

4. A Unique Electrolyte Drink, "Banana Electrolyte Smoothie"

Electrolyte-rich drinks or snacks like bananas can prevent muscle cramping. We're calling a great drink that combines bananas and electrolytes the incredible Banana Electrolyte Smoothie. This drink is perfect for post-workout recovery because it replenishes lost electrolytes and provides natural sugars and additional nutrients for muscle repair.

The Process:

• Bananas: A fantastic source of natural electrolytes like potassium and provide quick carbohydrates for energy replenishment.
• Coconut Water: Use this as a base for additional electrolytes such as sodium and magnesium. It's highly hydrating and a natural isotonic beverage.
• Yogurt or Kefir: Add for a protein boost and for its probiotics, which aid in digestion and inflammation reduction.
• Honey: A touch of honey can add antioxidants and help sweeten the smoothie naturally. Have you heard of Manuka Honey? Use that.
• Optional Add-ins: Consider adding a handful of spinach (for magnesium and calcium) for extra nutrition.

5. A Unique 4:1 Recovery Drink, "Choco Protein Smoothie"

More than just the common chocolate milk recovery. This smoothie enhances the nutritional profile of plain chocolate milk and makes for a refreshing, reenergizing drink post-workout. It's particularly useful after intense or long-duration exercise sessions where you need a quick replenishment of nutrients. 

The Process:

• Base: Start with chocolate milk, which provides hydration, protein, and carbohydrates.
• Protein Boost: Add a scoop of your favorite protein powder to increase the protein content, which is vital for muscle repair.
• Healthy Fats: Include a serving of avocado to incorporate healthy fats, which are good for inflammation and heart health.
• Antioxidants: Add some berries, like blueberries or strawberries, for extra antioxidants and fiber.
• Optional Enhancers: Cinnamon adds extra flavor and nutrients and can help regulate blood sugar levels. A teaspoon of chia seeds provides added omega-3 fatty acids and fiber.

Got more recovery hacks?

Hit us up on social: https://www.instagram.com/lennyandlarrys/