All hard work means nothing if you cant recover from your brutal workouts. The faster you can recover the faster you can get back in the gym.If you are looking to speed up your recovery so you can get bigger and stronger much faster, then follow tricks.
Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. This is important because dehydrated muscles can quickly become painful muscles. Drink a couple liters of water or more on days when you exercise.
Exercise also causes your muscle tissues to break down which leads to muscle soreness and inflammation. You need to provide your muscles with the right building blocks for repair. Some of these building blocks include taking supplements. Some of the best supplements for muscle recovery are fish oil ,to decrease inflammation, and magnesium ,to speed recovery and relax your muscles. It’s advantageous to get enough protein after a training session to help muscles begin the recovery process. Many choose a protein shake because of the convenience, but you want to make sure that you find one with quality ingredients.
3. Drink a Protein Shake
Drinking a protein shake before or after a workout may help reduce the severity of muscle soreness and speed up muscle recovery. A 2:1 ratio of carbs to protein is ideal.
4. Apply Muscle Creams
Having trouble sitting because of yesterday’s workout? Topical creams like IcyHot are effective for soothing muscle pain and helping you recover from a tough exercise session.
5. Grab Some Aspirin
Anti-inflammatory drugs like ibuprofen and naproxen can help relieve the discomfort from sore muscles, which can speed up your recovery time. Don’t use NSAIDS on a consistent basis without getting the okay from your doctor. Rather, use them sparingly when bouts of soreness kick in.
6. Stretch Every Day
Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. Stretching is particularly useful on your off days. If you’re strapped for time, aim for full body stretches and light exercises like squats, lunges, and planks.
7. Get a Massage
Getting a massage helps break up scar tissue and ease muscle pain. If you don’t want to dish out the money for a regular massage, trade massages with your spouse or significant other. You can thank us later.
8. Eat a High-Protein Meal
Research shows that eating protein before bed helps with post-exercise muscle recovery. And chugging a protein shake or eating a high-protein breakfast when you wake up can help reduce food cravings throughout the day. Stick with healthy foods like lean meats, eggs, yogurt, and oatmeal.
9. Drink Chocolate Milk
Here’s a reason to get excited: drinking chocolate milk after a workout is one of the best ways to speed up muscle recovery. A research study proved that chocolate milk is “an effective recovery aid between two exhausting exercise bouts.” Make your own healthy version of chocolate milk by combining milk, raw cocoa powder and a bit of honey or stevia.
10. Drink Cherry Juice
Drinking cherry juice and cherry supplements post-workout may help reduce the swelling and help your body recover from a tough workout faster.
What more needs to be said? Sleep is the most important time to recover and it costs nothing! Make sure you’re clocking enough hours every night to not only aid muscle recovery, but also improve your hormone balance. There is nothing worse than training when the body is tired and unable to function in its optimum state due to a lack of energy. Anything between seven to ten hours is a good guideline to work with. A great way of sticking to a good sleeping pattern is establishing a pre-bed routine. It could be in the form of stretching, reading a book or even meditating for 10-15 minutes.
If you want to perform to the best of your athletic ability and speed up muscle recovery, you need to invest in your recovery time. Don’t be a couch potato and expect your body to find a way out of its broken down state that it’s been left in after exercise. Give your body and mind the right elements to recover effectively and efficiently so you can improve your performance in the long run.