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5 Tips for optimum recovery

Nicolas Biniek is a former professional hockey player and the founder of Biner training, semi-private training in the form of high-intensity circuits in Montreal. Himself athlete, he shares his 5 tricks for an effective recovery.

 
1: Taking advantage of the "cool down »
 
 
The "cool down" should not be underestimated. After giving everything in those painful few minutes and while your heart rate is very high, it is important to relax in the right way. You can walk serenely and take a good 5 to 10 minutes to calm down while remaining active, in order to lower your body temperature gradually.
 
2: Never neglect stretching
 
 
Whether or not you like stretching after training, you should always keep in mind that they are very important. A technique that takes a lot of importance is myofascial therapy, which aims to treat the muscles envelope in order to relax them and eliminate or reduce pain and stiffness. With a foam roller, you can put pressure on certain parts of the body to release the pressure on the muscles. This technique can be especially effective for sports addicts who train for several days in a row. This technique is recommended both before and after training!
 
3: Varying the drive type
 
 
Varying the type of workout is a great way to recover while still being very active. A short trip to the yoga studio or to the pool is a great way to let the more solicited muscles rest more. A 24-hour exercise without intense physical exercise can be very good for the body because it has time to replenish energy and to be completely reinvigorated.
 
4: Eat protein
 
 
It is important to eat well when you move. It is necessary to eat 1h30 before a hike or an intense training and to drink many electrolytes during the effort so that the recovery is optimal. The 30-minute window after training is crucial. You should ideally respect it and eat protein and carbohydrates, whether it is meat, fish, or a dietary supplement. On the fruit side, banana is prized especially for its high content of potassium.
 
5: SLEEP!
 
 
Sleep is often the great forgotten in the process of recovery. Yet it is an integral part of it. Sleeping 8 hours a day is important because it gives energy. Regularizing sleep is a priority, even if everyone is racing and overwhelmed, having a routine is extremely beneficial for recovery.

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