Heather Jackson's Recovery Routine after Tough Workouts
video courtesy of Wattie Ink. and Heather Jackson
Ed. Note—just WHAT are you supposed to eat after a difficult workout? Should you foam roll? Use boots? Some kind of power tool? Get a massage? These questions plague athletes everywhere, and if you're not sure where to start, you can read up on the subject here. But follow along with HJ above as she tells you her favorite tips for getting back to yourself after a tough workout.
HJ's first step is a recovery drink with some protein. HJ's recipe? Two scoops of Herbalife Recovery Strength, a cup of oat milk, and a cup of blueberries. Regardless of what protein source you use for your post-workout needs, you should aim to get it into your system within thirty minutes of training, and make sure that it's got leucine in it.
Epsom Salt Baths
HJ likes really salty Epsom Salt baths, which are high in magnesium and may help with post-workout muscle soreness. Taking the bath helps the muscles loosen up and relax, too, due to the heat, and the forced downtime is certainly a recovery win. How long? HJ says 20-30 minutes in the tub.
Foam Rolling and Stretching
Bath finished, HJ heads for the living room, where she'll use a foam roller, Triggerpoint balls, and self-massage to work on any areas that are tight or painful. HJ's spots? Calves first with the therapy balls, and then feet to avoid plantar fasciitis. Then foam roller on the quadriceps muscles. "That," HJ says, "can be painful."
Rest, Nap, and Marc Pro
Knowing that there's probably another tough session on the schedule for the day, HJ crashes out for a bit, always with the help of her Marc Pro, which she's used for almost her entire career now. The Marc Pro aids in muscle recovery by creating non-fatiguing muscle activation—essentially, giving your muscles a recovery ride without going for the ride. As the Marc Pro works away, HJ will take a nap or just chill while she waits for workout number two (or three...) to arrive.
Focus on Stress Reduction
One quality all four of these techniques share? They all aim to lower stress, physical, mental, and emotional. Stress has been shown to interfere with training adaptations, which should be avoided at all costs. Whatever your routine is, whether it looks like HJ's or something wholly your own, it should aim to reduce stress in your life following a training session. Give it a try, and let us know how it goes!