The Batman Post Workout Recovery Regime

The one thing that Batman has down to a science is his recovery regime. Let’s face it; he has to be able to fight bad guys all night, get work done for Wayne Enterprises during the day and still recover fast enough to kick more butt. If you can follow half of the Batman Post Workout Recovery Regime, you will be golden for your own workouts. 

When most people think of a workout, they think of having to hit the gym. When Batman thinks about it, he has to do double the work. He needs to train to sharpen his martial arts and weapons skills, lift for the weight room and still work on his cardio so he can last an entire night of crime-fighting. 

The Sections of The Batman Post Workout Recovery Regime 

Anytime you train, you’re tearing your body down in hopes that it builds back stronger. You have four things that help you to do this:

1. Workouts
2. Nutrition
3. Sleeping
4. Auxillary 

Each plays a different role in helping you to recover better and faster. The workouts are where the destruction is done. If you don’t work out, you do not need to recover. If you workout too hard too often, you risk overtraining or not reaching your optimal performance. 

Nutrition is the quality of materials that your body is built back with. Think of it like this, if you are remodeling a house, are you going to use the cheapest carpet you can get or are you going to find the finest hardwood you can buy? If you eat high-quality food, your body is built back with high-quality materials. 

Sleep is when the body does the actual repair work. Think of high-way repair work on busy roads. During the day, the workers will drop off the materials, but at night when fewer people are driving, the workers come to do the work. Sleep is when your body is rebuilding your mind, nervous system, and soft tissue. 

The Auxiliary part of the recovery is tools and tricks that you can use to get more out of your recovery. Think of this as adding machinery to demolition or remodel. You can have a hammer, a sledgehammer, or a wrecking ball. The tools you have help to make the process easier. 

Know The Demands On Your Body

Batman demands a lot from his body because of his lifestyle. Fighting bad guys all night requires endurance, mental clarity, and the ability to operate at a high level when most people sleep. 

You may not be doing as much as Batman, but that doesn’t mean you won’t benefit from recovering like him. You need to know how much you plan on training. Are you training a few times a day or a few times a week? When you do train, what will be the intensity of each of your training sessions? 

When you’re done with your workouts, can you relax for most of the day like a professional athlete, or do you have to run off to your job? All of these things will help you to figure out what the realistic demands are on your body. 

Building a Batman Post Workout Recovery Regime 

Nutrition 

There are a few things that you have to get down to lock in on a Batman Post Workout Recovery Regime. The first is being able to eat and recover on the go. Batman is not going always to be able to sit down and have delicious meals provided by Alfred. 

He will need to pop some quick recovery meals while he is in the Batmobile and sometimes when he is lurking on top of a building waiting for crime. The point is that you need to be ready to eat at any time. 

Morning Greens 

Morning greens help to start your day with a dense set of nutrients. These help you start your day feeling alert and ready for anything a day could throw at you. Most people don’t eat enough veggies, so this supplement helps make sure you get this area covered. One shot of greens each morning, and you will start your day with more confidence and clarity.

Pre-Workout

You don’t want to have to depend on a pre-workout drink to get ready for a workout. But to have a Batman post workout recovery regime, you’re going to need it. The reason that Batman needs this is that he does not always get the sleep he needs. But he still needs to go beat down bad guys at night. 

The best pre-workout drinks are designed to get your mind and body right for a hard workout. If you save this for the days, you need it most, and it will work the best. 

Post Workout Recovery Shake

The post-workout recovery is the staple of the Batman post workout recovery regime. The reason is that he can mix a few for the night and store them in the Batmobile. You want to make sure that you sip half of your shake during your workout and then gulp the last half right after the workout. You want to get the shake at most, 15 minutes after your workout. 

The problem is that you need to get nutrients in your body to recover. It would help if you had some carbs, proteins, and a bit of fat, but most people don’t feel like eating after workouts. Since many can’t eat, drinking a shake is perfect. Then you can start recovering until you have your next meal. 

Recovery Bars 

Think of a recovery bar as a little extra something to go with your recovery drink. The best time to get in a salty and sugary snack is right after a workout to assist your recovery. Bars work great for days you forget to mix your shake or if you’re not in a good spot to drink. 

Fruit Chews 

Fruit chews are mostly just sugar, but you have a 15-minute window after a hard workout where the sugary goodness is actually beneficial. Having some fruit chews readily to go will be a huge help to your recovery. 

Meals 

When it comes to meals, you want to be eating high-quality meat. Stick with white meat, chicken, turkey, and organic fish like Salmon 80% of the time. The other 20% of the time, you can have pork and beef. The point here is you need to have protein with every meal. Clearly, you can adjust this if you’re a vegetarian, vegan, paleo, or any other diet. 

When it comes to your meals, keep it simple? It would help if you had protein, fat, and carbs with every meal. Pay attention to what foods make you feel good and which ones don’t. If you eat something and it makes you run to the toilet or feel sick, cut it out of your diet. Listen to what your body needs.  

Healthy Snacks 

If you want to perfect your Batman post workout recovery regime, you’re going to need to master your snack game. Whether you’re driving in the whip or at work getting ready for a meeting, snacking is a part of our culture.

The key to snacking is choosing healthy snacks that are nutrient-dense and still filling, so you don’t have to keep eating. Avoid sugary snacks that lead to crashes later in the day. 

Water Guzzler

Water is going to be the best drink you can consume regularly. You don’t need soda, sports drinks, or any other crap. Batman operates only on the best of the best. 

You can make sure your water is good is to buy a water filter or purifier for your house. That way, you can use tap water to save money but still drink only the highest water quality. 

Only The Best Organic Meats 

No more going to Walmart to buy whatever meat you can get your hands on. It would help if you bought high-quality organic meats. Think of it like this. You would never buy a Ferrari and felt it with crappy fuel. 

You need to think of your body like a Ferrari. It needs to be tended to and taken care of at all times. If you don’t do this, you can expect your body to fell apart and recover slower. 

Improve Your Sleep

Sleep Time

One of the most important things you can do to improve your recovery is to try and get more than 8 hours of sleep. Most adults are surviving off of much less sleep. Being on the go and always working culture is detrimental to health. 

Set a time to go to bed and wake up every day and do everything you can to be consistent with it. The last thing you want to do is fall into bed and wake up at sporadic times. Your body will not respond well to that. 

Invest in a New Mattress

Think about this for a second; you spend most of your life sleeping in a bed. Why not invest in one that is going to give you the highest quality of sleep? The worst thing you can do is sleep on any old cheap spring mattress that does not work for your body. 

When you invest in a good mattress, you will be able to fall asleep faster and stay asleep longer. You will wake up in less pain and be able to attack your day much better going forward. 

Night Time Curtains

Getting black-out curtains is going to be a huge win for your quality of sleep. You want to block any light that gets into your room at night. It would help if you had a darkroom to get the best sleep. 

Remove all your electronics and any led lights from your room. Your room needs to become a sanctuary, and all light pollution needs to be removed. 

White Noise Machine

It’s not natural to sleep in a room that is just dead quiet. Most people sleep better with a bit of noise in the background. A white noise machine is perfect for just this. All of these small adjustments will improve your sleep quality greatly. 

Track Sleep and Fitness

You will want to buy yourself some form of wearable, like a Fitbit or an Apple Watch. This will be a smart purchase for you because they automatically track your fitness levels. 

You will get an understanding of how much you sleep and move around each day. It will give you a better understanding of what you need to do to reach your fitness goals. 

The Apple Watch is better, but if you don’t want it to be connected to your phone, consider getting a Fitbit. 

Night Time Shake 

At night you want to have a shake made with casein protein. What Casein protein is going to do is activate slowly. A lot of times, what happens is your body eats away at your muscles as you get hungry at night. The shake will help your body have something to feed on. 

Melatonin

Melatonin can produce some weird dreams for some people, but it also helps knock you out at night. You will get some of your best sleeping using Melatonin. 

Supplements 

Magnesium Malate

You want magnesium malate for your muscle tissue health. When you take the right amount of this supplement, it will make your muscles feel good. If you want to recover like Batman, you need to have your body feeling in tip-top shape. You can’t run fast, throw hard punches, and jump between buildings with poor muscles.

Fish Oil 

Taking fish oil will be a huge boost for your mind. Most people don’t eat enough foods high in fatty oils. By taking fish oil, you help make sure that you have the mental clarity for the day. 

Ginko 

Helps with memory and mental clarity. You can’t be Batman if you forget everything. Part of the reason that Old Bruce Wayne had to pass the torch in Batman Beyond was that his body and mind were getting old. Don’t let this be you. 

Vitamin C 

You can’t fight crime or have much of a life if you’re sick all of the time. One of the easiest things you can do is take some Vitamin C to ensure you’re always in the game. 

Auxiliary 

Recovery Lotion

Getting some recovery lotion can help your muscles to recover from a hard day’s work. A good Batman post workout recovery regime will have recovery lotion due to the back-to-back workouts. Batman has to fight crime every night, no matter how sore he is. 

Foam Roller

A foam roller will go a long way in making sure that you remove any trigger points from a tough day at the office. 10 minutes of foam rolling a day can go a long way. Make it a habit to get on your roller daily, and your body will thank you.

Foot Roller

You want to have a foot roller because all contacts start with the feet. If your feet are hurting, it will soon become an ankle, knee, and hip problem. If you can get rid of foot issues, you can avoid more injuries later. 

Massage Tool 

Sometimes the foam roller does not cut it, and you will need a bit more therapy. One of the best things you can do is get a massage gun or vibrator to help you recover and pain. You can use a massage tool and not have to put in as much effort as you would with a foam roller.

Spine Roller

When the spine is not healthy, it can create a lot of other dysfunction. You don’t want that, so you want to get tools specifically to keep your back and spine healthy. You will feel your back crack and adjust as you roll on this.

Theracane 

The Theracane is another great tool for the back, but it works slightly differently from a foam roller and spine roller. The Theracane helps to remove trigger points in the back when you’re by yourself. 

Treatment 

Ask any athlete how important self-care is. Sometimes, all the world tools don’t cut it, and you need to go to a professional to get help. 

• Massage Therapy 
• Chiropractic
• Physical Therapy 
• Sports Doctor
• Acupuncture

You want to have a practitioner from each of the five fields above that is local and easy to visit. They will help to make sure everything from head to toe is healthy. 

Light Workouts 

One of the best recovery hacks is getting a light workout in. It’s counter-intuitive because when your legs heart you want to hit the couch, not the gym. But the truth is that the gym is going to help get the blood flowing and speed up recovery in the long run. 

Castor Oil

Castor Oil is an underrated sleep hack for your muscles. What you want to do is buy a bottle and soak it in an old t-shirt or cloth and then put that cloth on your body and let it sit there overnight. Wrap it in plastic wrap so it stays and also so it does not spread oil all over your bed. You will feel great in the morning!

Stretching Strap 

The last thing you want to be doing regularly is stretching regularly. If you are watching TV or some movie, pull out your strap and kill two birds with one stone. Stretching can help you to prevent injury and keep your body feeling great. 

Sauna Treatment 

When you have Bruce Wayne’s money, you can afford a sauna in your house. If not, you can probably get one at your local gym. Either way, nothing is more refreshing than spending time in the sauna and sweating things out. The sauna is a great place to go to clear your mind and reduce stress.  

Ice Bath

On the opposite end of the sauna, people have been using cold water for years because it comes with many health benefits. From mental alertness, better skin also helps to improve circulation. When you’re dealing with a day with a lot of soreness, ending with an ice bath can be a wonderful thing. 

Putting Your Batman Post Workout Recovery Regime Together

Once you have all the tools, the key is to be consistent with using them all. Each day commit to the following.

1. Workout
2. Stretch 
3. Eat well
4. Take Your supplements 
5. Use needed recovery modalities

After trying different things, you will know when it’s a good day to foam roll vs. going to get a massage. You start to understand your body and when it needs one treatment vs. another. 

The key to a good Batman post workout recovery regime is to be flexible. You never know what you will face in your day. One day it could be a pulled muscle; the next could be bruised ribs. The key is that you’re ready to respond and recover as fast as possible.