Issue 171

October 2018

You may not have the time to soak for hours in a bath, but you can still accelerate your body's ability to recover after a tough workout using these seven surefire do-anywhere tricks.

1: CHANGE UP YOUR TRAINING

You know you need to exercise but the post-workout pain can leave you with a bull-rider’s swagger.

The quick fix is to alternate between resistance moves (such as bench presses or push-ups) and 60 seconds of cardio (such as running or cycling).

This not only boosts stamina but reduces post-workout stiffness, found research at the University of California. Do that in the gym and no matter how little time you have you’ll be firmly on the road to recovery.

2: ADD SOME TANG

An all-weekend music festival, cycling the long way home or trying out for a new sport can leave you aching like you owe the mob money.

If you know you’ve over-stretched yourself then cook up something spicy with a little ginger.

Researchers at the University of Georgia have found that daily ginger consumption also reduces muscle pain caused by exercise by up to 25%. Grate up a tablespoon with a little garlic and lob it in a pan with a piece of chicken and you’ll make sure you don’t join the Ministry of Silly Walks.

3: HANG OUT IN YOUR SKINS

We don’t mean the ones that you wore in training. Get two pairs, wear one to exercise in and slot the other one under your work gear.

Research in the Journal of Sports Science and Medicine got exercisers to wear compression tights for 48 hours after exercise and found that they recovered faster than those who didn’t wear them.

The scientists found that the compression clothing created faster cellular repair.

For the best results, localize the compression to the muscles you’ve worked. So don’t wear full-length leg tights if you’ve only trained your upper body.

4: PICK UP A CAFFEINE HABIT

Not only is it worth getting a caffeine energy hit before training but you’ll improve your recovery if you get another fix directly afterwards. Taking caffeine between exercise bouts improves recovery, accuracy and overall sporting prowess, found research at Sheffield Hallam University, UK.

A hot coffee would seem ideal but if you’re too rushed to wait for the Starbucks teenager to pull your brew then pick up a pack of caffeine tablets or suck on a caffeinated sweet. They’ll give you all the recovery kick you need but without the java breath.

5: KEEP YOUR WATER BOTTLE AS COLD AS ICE

Exercising and living in a parched state is the fast way to get slow results. Dehydration actually lowers your muscle-building hormone, testosterone, found research the Journal of Applied Physiology. Not only that, but dehydration will make you do 17% fewer reps found a study by the University of Connecticut.

To stay hydrated drink two to three liters of chilled alkaline water every day. Keeping it chilled raises your metabolism while making it alkaline ensures it hydrates you better than normal water thanks to its naturally high mineral content, found research at Montana State University.

Get an alkaline water filter and create your own at home. It’ll give you all the minerals your body needs to refresh itself before your next workout.

6: ADJUST THE REARVIEW MIRROR

If you’re having a busy day then there’s a good chance you’re in a car rushing from A to B.

If training has left you with a sore back while driving then you’re not alone because research in the Scandinavian Journal of Work, Environment and Health found that almost all professional drivers suffer from lower-back pain at some point.

Even if you’re not manning a taxi all day, a rushed journey can tempt you to lean forward, placing stress on your lower back that’ll hamper recovery. The quick fix: adjust your rearview mirror so you can only see out of it when you’re sat perfectly upright in a good posture. You’ll never wince in your seat again and will be in an ideal position to recover.

7: SWITCH YOUR PROTEIN

Whey protein is most athletes’ first pick but some sportsmen report that it makes them feel queasy during exercise. If you’re after an extra protein kick that’ll accelerate recovery while settling your stomach, try switching to colostrum.

Not only is it so rich in muscle-building nutrients that the England international rugby team uses it to recover faster, but it’s also a calmer of sensitive stomachs.

Taking it before exercise reduced gut permeability (a marker for an upset stomach) by 80%, found research in the American Journal of Physiology-Gastrointestinal and Liver Physiology.