Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Recovery Tips After a Brisk Walk: Best Recovery Supplements for Walkers - Genetic Nutrition

Recovery Tips After a Brisk Walk: Best Recovery Supplements for Walkers

, by Sandesh Prasannakumar, 9 min reading time

Brisk walking is a fantastic way to stay active. This can improve your cardiovascular health, and help manage weight. However, the process after walks is nothing different from the more intense forms of exercise. In brisk walking, as well, it’s essential to focus on recovery. This can keep your body in top shape and prevent injuries. This also helps in maximizing the benefits of your walks and reducing muscle soreness. A fine recovery makes you ready for your next session. 

In this article, we will talk about comprehensive recovery tips. We will also discuss about the best recovery supplements for walkers.

Importance of Recovery After Brisk Walking

Recovery is a crucial part of any exercise regimen. Here’s why it matters:

Muscle Repair and Growth

Even though brisk walking is a low-impact activity, it still causes minor muscle damage. Recovery allows your muscles to repair and grow stronger.

Injury Prevention

Proper recovery helps prevent overuse injuries such as shin splints, plantar fasciitis, and tendinitis by allowing your body to heal and adapt to the exercise load.

Improved Performance

A well-recovered body performs better. By focusing on recovery, you can maintain a consistent walking routine and gradually increase your intensity or duration without overloading your system.

Recovery Tips After Brisk Walking

Here are some effective strategies to aid recovery after your brisk walk:

1. Cool Down and Stretch

A proper cool-down phase is essential to gradually bring your heart rate back to normal and prevent blood pooling in your lower extremities. Spend 5-10 minutes walking at a slower pace, then focus on stretching major muscle groups, including your calves, hamstrings, quadriceps, and hip flexors.

2. Hydrate

Replenishing lost fluids is crucial after any physical activity. Water is usually sufficient for most walkers, but if you’ve had a particularly long or intense session, consider an electrolyte drink to replace lost salts.

3. Refuel with the Right Nutrients

Post-walk nutrition plays a vital role in recovery. Aim to consume a balanced meal or snack within 30-60 minutes of finishing your walk. Include a mix of carbohydrates to replenish glycogen stores, protein to aid muscle repair, and healthy fats to support overall health.

4. Rest and Sleep

Giving your body time to rest is essential. Quality sleep is where most muscle repair and recovery processes occur. Aim for 7-9 hours of sleep per night to ensure your body has enough time to recover fully.

5. Active Recovery

Incorporating low-intensity activities like gentle yoga, swimming, or light stretching on your rest days can help maintain flexibility and promote blood flow to your muscles, aiding in recovery.

Best Recovery Supplements for Walkers

While a balanced diet is the foundation of good nutrition, certain supplements can enhance recovery by providing essential nutrients that may be lacking or needed in higher amounts due to physical activity. Here are some of the best recovery supplements for walkers:

1. Protein Supplements

Protein is crucial for muscle repair and growth. If you’re unable to get enough protein from your diet, consider a protein supplement. Whey protein is a popular choice due to its high biological value and fast absorption rate. For those who prefer plant-based options, pea, hemp, or soy protein are excellent alternatives.

Dosage:

  • Whey protein: 20-30 grams post-walk
  • Plant-based protein: 20-30 grams post-walk

2. Branched-Chain Amino Acids (BCAAs)

BCAAs (leucine, isoleucine, and valine) are essential amino acids that play a vital role in muscle protein synthesis. They can help reduce muscle soreness and accelerate recovery.

Dosage:

  • BCAAs: 5-10 grams post-walk or throughout the day

3. Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help reduce muscle soreness and support joint health. They are commonly found in fish oil supplements.

Dosage:

  • Fish oil: 1000-2000 mg of combined EPA and DHA per day

4. Magnesium

Magnesium is essential for muscle relaxation and recovery. It can help prevent muscle cramps and improve sleep quality, both of which are crucial for recovery.

Dosage:

  • Magnesium citrate or glycinate: 200-400 mg per day

5. Vitamin D

Vitamin D is important for bone health, immune function, and muscle recovery. Adequate levels of vitamin D can help reduce the risk of injuries and support overall health.

Dosage:

  • Vitamin D3: 1000-2000 IU per day

6. Tart Cherry Juice

Tart cherry juice is rich in antioxidants and has been shown to reduce muscle soreness and inflammation after exercise. It can be a tasty and effective addition to your recovery regimen.

Dosage:

  • Tart cherry juice: 8-12 ounces post-walk

7. Curcumin

Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. It can help reduce muscle inflammation and speed up recovery.

Dosage:

  • Curcumin extract: 500-1000 mg per day, standardized to contain 95% curcuminoids

8. Electrolytes

Replenishing electrolytes lost through sweat is important for preventing muscle cramps and maintaining hydration. Look for electrolyte supplements that provide sodium, potassium, magnesium, and calcium.

Dosage:

  • Electrolyte supplement: As directed, usually 1-2 servings post-walk

9. Collagen

Collagen supports joint health and can aid in the repair of connective tissues. It’s particularly beneficial for those experiencing joint discomfort or looking to support overall joint health.

Dosage:

  • Collagen peptides: 10-15 grams per day

Practical Tips for Using Supplements

Consult with a Healthcare Professional

Before adding any new supplements to your regimen, consult with a healthcare professional to ensure they are appropriate for your individual needs and health status.

Choose High-Quality Supplements

Select supplements from reputable brands that have been third-party tested for quality and purity. This ensures you’re getting a product that is safe and effective.

Combine with a Balanced Diet

Supplements should complement a balanced diet, not replace it. Focus on consuming a variety of nutrient-dense foods to support overall health and recovery.

Stay Consistent

Consistency is key to seeing the benefits of supplements. Incorporate them into your daily routine and monitor how your body responds.

Conclusion

Recovering properly after a brisk walk is essential to maintain your fitness levels, prevent injuries, and enhance overall performance. By incorporating effective recovery strategies, such as cooling down, hydrating, refueling with the right nutrients, and resting, you can ensure your body is well taken care of. Additionally, using targeted recovery supplements like protein, BCAAs, omega-3 fatty acids, magnesium, vitamin D, tart cherry juice, curcumin, electrolytes, and collagen can further support your recovery process. Always consult with a healthcare professional before starting any new supplement regimen, and prioritize a balanced diet to achieve the best results. With the right approach, you can enjoy the numerous benefits of brisk walking while keeping your body healthy and injury-free.

For all your protein and supplement needs, visit Genetic Nutrition!

 

Blog posts

Back to top