We all know that feeling after an intense workout. Sore. Tired. Achey. Well what if you had three clever post-workout recovery hacks that could fast-track your recovery and have you springing in and out of the gym like nobody’s business?

ICE BATHING

This one is definitely a love-hate thing. Although plunging into a pool of ice cold water isn’t going to be on the top of your priority list, the benefits make it all worth it, we promise! After a workout, the lactic acid build up in your body stiffens your muscles…. this is that morning muscle ache we’ve all experienced. To overcome this, and get you moving again, there’s no better recovery hack than ice bathing. The cold flushes away the buildup of lactic acid, prevents prolonged fatigue and reduces inflammation in the body, so you can recover a lot quicker. Plus it’s a great detoxification protocol, fat burner and increases your human growth hormone. That’s why all the pro athletes are ice bathing… Now it’s your turn to jump in and give it a go.

NanaBowls top tip: Ideally you’d jump in a tub of ice cold water for 2-3 minutes at a time (never longer than 10 minutes). But if you’re new to the ice bathing game, and it’s just too much to handle, try keeping your head, hands and feet out as these are the most reactive to the cold. Perhaps try ice bathing with a friend or playing some motivational tunes to get you through it. If it’s still too much for you, try starting off with a cold shower to help acclimatize. But at the end of the day, no pain, no gain… right? If you’re training on Soi Ta-ied in Chalong then check out Unit 27 and take advantage of their designated ice baths. Phuket Cleanse and Santosa Wellness in the south also have an ice baths, and thanyapura Health & Sports Resort, in the north of Phuket have cold plunge pools that’ll do the trick.

 

PROTEIN

Proteins are the building blocks for growing and repairing your muscles. When you exercise you’re breaking down muscle tissue in order for it to come back bigger, stronger and more powerful. But this is all dependent on good recovery and the consumption of protein post workout.

But be wary… some of those protein shakes and bars you see aren’t all what they’re cracked up to be. We suggest avoiding the tubs of processed whey protein, and instead stick to dairy free plant-based proteins like pea, brown rice and hemp. Vegan proteins won’t leave you feeling bloated like whey and dairy tend to. That’s why we add 20-35g of plant-based protein to each of our protein smoothie NanaBowls; we want to guarantee that you’re tucking into a healthy balanced meal (and not just a bowl of fruit puree) that meets your body’s total nutritional needs.  

NanaBowls top tip: Try adding 20g of plant protein powder into your next post-workout smoothie. This simple addition will fast-track the repair of your muscles and ensure you’re ready for your next workout. Pura Organics have a great range of plant-based proteins that can be delivered to you anywhere on the island.

 

MAGNESIUM

Magnesium is a secret weapon in the health and fitness industry. Magnesium improves your muscle recovery, reduces your fatigue and stress levels, and improves the energy circulation throughout your body. It’s literally the all-in-one post-workout recovery potion! And the best bit? It works miracles for sleepless nights and shifts your body into heavy relaxation mode. It’s deep relaxation properties will have you sleeping like a baby all night long.

NanaBowls top tip: You could pop a magnesium supplement, but since magnesium is a big molecule it’s not very easily digested. Instead, magnesium is best absorbed through the skin. So if you’re near the sea go for a walk on the beach barefooted — sand is loaded with magnesium readily available to be absorbed through your feet.  Alternatively, why not try adding epsom salt baths, or a magnesium oil rub after a hot shower to your nighttime ritual. You could also pop down to ‘Float Indigo’ in Chalong if you’re after some intense magnesium recovery; floating in their magnesium salt tank for an hour is like adding rocket fuel to your recovery engine. We tried it and slept for over 12 hours that night!