Been training, or took a random unplanned trip to the gym, or maybe you took a particularly long walk. This is how to optimize your recovery to set yourself up to feel as fresh as possible the next day, in order of priority.
No. 1 - Replace lost fluid
This dude gets it... Source image
If you've been exercising, you've been sweating. Even in a cold climate, you have to replace the fluids you've lost. This should be your highest priority. Take not even in cold climates you still have to drink, I recently went on a 5 hour bike ride in North Wales on a less than warm day. Because of the cold weather my thirst was massively suppressed so ended up drinking less than 2 liters of water. Not good, was in a bad way at the end. So don't neglect the water. This will help your kidneys flush out the metabolic waste accumulating in your blood during and after exercise. You should keep on drinking till your urine is clear. But DON'T be one of those people who sits down and drinks 4L in one sitting then dies of water intoxication, you can have too much...so sip, don't gulp.
No. 2 - ICE
*Chilling... *Source
Post exercise your muscles are going to be hot, and enflamed. Particularly after very prolonged sessions. One of the best things you can do after a long ride, walk or run, or pretty much anything involving your legs is have an ice bath. If you don't have access to bath, a cold shower will do just fine. If anything this may be preferable because you can just stick your legs under the cold stream for as long or as little as you like. Getting your core temperature back to a normal state will also get your body working faster to start to relax. This will also help reduce any swelling or blood pooling to areas of your body or joints working hard. It can be unpleasant getting in a bath tub full of ice or a cold shower, but you will feel better as a result, guaranteed.
No. 3 - Compression
Not stollen from the internet...Me with compression sleeves on.
If you have any compression wear or compression sleeves now is the time to put them on. They will further stop any swelling in your legs or arms and speed up recovery. It'll also help ward off that post exercise sluggish feeling and set you up for a better feel the following day.
No. 4 - Stretching
Source
Before relaxing and getting horizontal, now is the time to stretch, when your muscles have been worked they'll want to seize up and if you don't stretch you'll gradually lose flexibility, reduce your range of motion and thus become more prone to injury, nobody wants that. Its pretty underrated, and something I am guilty of neglecting often, but its got to be done. It will prevent more problems in the long run.
No. 5 - Replace The Carbs
Source...another one from me, whole grain pasta and tofu. Plus some veg...you can't have too much veg.
Like the fluids, any muscle glycogen burnt during the session has to be replaced. You way wonder at this point...WHAT ABOUT THE PROTEIN ROBINNN?!. Chill, I'll get to that. But your body's primary fuel source is glucose derived ATP...CARBS. Once your muscle glycogen has been replaced now is the time to take on some protein. Now your body has replaced its fuel, it can now focus on repairing itself and synthesizing some protein. A favourite of mine is bananas blended up with peanut butter, oats and soy milk. Carbs and protein together, two birds with one stone.
No. 6 - Elevation
You'll have to just use your imagination for this one...
Now its time to open the laptop, log onto Netflix or your favourite book. Partially elevate your legs for a few minutes, again to further prevent any swelling. Also this also a good time to have a nap, let the food digest and let your body do its thing and go about repairing itself.
Now go forth and do some exercise...So you can try all this for yourself.