Running and Testosterone Replacement Therapy - Top 3 Recovery Tips From Marathon Winners
Athletes have been using hormone and testosterone replacement therapy (TRT) for years to increase their performance. Bio-optimized TRT is the use of hormones to meet the optimal amount of testosterone and other vital hormones in the body. Bio-identical hormone optimization is a great way of boosting your energy and stamina. Lifting weights and exercise helps increase your testosterone levels, while testosterone replacement therapy can help you recover faster after a workout or other sporting event. Here is how you can do it.
Cool-down
Cool down. Make sure that you spend at least 10 minutes cooling down after your run. Also, you should stretch out all the muscles that were used in the workout to prevent injuries and ensure proper recovery.
Cooling down helps your body to relax and flush out any toxins that may have built up during your run. It also helps to prevent muscle soreness in the days following a workout.
A good cool-down routine can be as simple as a five-minute walk after your run. Or, if you have the time, you can do some simple stretches to help loosen up your muscles. Whatever you do, make sure to take the time to cool down properly – it’s an important part of any running routine. Find a cool-down routine that works for you, and stick to it.
Hydration
Hydration is necessary for good health, and it’s also crucial for a runner. After a long or hard run, it is important to properly hydrate your body. Drinking water or other hydrating fluids can help your body relax and speed up the recovery process. When you’re dehydrated, your muscles can become tired and sore faster. In addition, drinking plenty of fluids after a run can help flush out any toxins that might have built up during your workout. If you’re not a fan of water, try drinking fruit juice, sports drinks, or herbal tea instead. Whatever you choose to drink, make sure you drink enough to replace the fluids you lost during your run.
How much water should I drink?
The general rule of thumb among runners is to have 8oz of water 15-30 minutes before your run to help prepare your body for the activity ahead of you. You should then drink another 8oz 15-20 minutes into your run to help maintain your hydration levels throughout the workout.
Food
Most runners know the importance of refueling their bodies with healthy food after a run, but what are the best foods to eat? Sports nutritionists recommend eating a mix of protein and carbohydrates within 30 minutes of finishing a run. This combination will help your body recover quickly and rebuild muscle. After a run, you must try your best to
- Increase your intake of protein-rich foods: Eating high-quality proteins within two hours after workouts can help your muscles grow and recover faster. Some of the best sources of protein include fish, chicken, turkey, eggs, milk, and cottage cheese.
- Eat complex carbohydrates: Consuming good or “complex” carbs is a good choice for runners. A few examples are brown rice, whole wheat bread, and quinoa.
- Add healthy fats to your diet: Unlike saturated fats that are found in red meat and processed foods such as cakes and cookies, healthy fats in avocados, nuts, and flaxseed can help promote muscle growth by keeping testosterone levels balanced.
Why is it important to cool down after a run?
Cooling down assists your body in the recovery process in several ways. It reduces lactic acid buildup, which causes muscle soreness, prevents injury, and avoids dizziness. Cooling down also helps slow your heart rate and improve your flexibility, which helps reduce muscle stiffness and prevent blood pooling.
Cryotherapy vs. Ice Baths
An obvious way to cool your body down after a run is a cold shower. Some of the health benefits include: helping your muscles recover, improving skin health, and even aiding in weight loss. If you’re not into the idea of standing underneath freezing cold water, try gradually reducing the temperature as you shower – starting with warm and then turning it to cold towards the end. A great way to get used to taking a proper ice bath also is by starting by just dipping your feet or hands in ice-cold water for a short amount of time at first.
Regular running can increase testosterone levels
Sport can be beneficial for men of all ages, but particularly younger men in their prime. Running regularly can provide a wide range of benefits to your health, from boosting testosterone levels and bone strength to improving cardiovascular health and metabolic function. As if that weren’t enough, running has also been proven to help with sleep quality and mood enhancement, as well as libido. Long-distance running improves the body’s production of testosterone naturally.