Here are my top muscle recovery tips to incorporate into your regular workout routine:
1. Don’t forget to stretch after your workout.
stretching is great for muscle recovery. Stretching helps your muscles relax more, which can ultimately assist in injury prevention. If your muscles are locked up all the time, there is little room for improvement or recovery.
By increasing your flexibility, you increase your mobility, which keeps the body more functional and therefore moves with more ease. One study found that both static and dynamic stretching are effective when it comes to more muscle mobility .
Foam rolling is a great technique that can relieve muscle tension, which then aids recovery while also muscle mobility . Simply use a foam roller and massage sore spots.
2. Give your body rest.
For those who are daily gym-goers or competitive athletes, this is easier said than done. While we push our bodies to become faster and stronger, we need to remind ourselves that rest is part of the process.
What’s more, research related to training too much shows that inadequate rest can lead to negative consequences, such as poor sleep, disrupted moods, and decreased immune function. And when it comes to weight training, in particular, you should give your muscles time to recover. It is recommended to rest 24 hours between exercising each specific muscle group.
It’s important to take a day off from working out at least once a week, doing a less intense workout the day after a more intense one, and getting plenty of sleep.
3. Nutrition and fluid .
A combination of nutrients is key to speeding up muscle recovery.
Hydration is your first priority. Whether that’s water, tea or shakes, getting those fluids in and Dehydration can cause fatigue, headaches, constipation, and dizziness.
After your workout, make sure to consume protein because it helps with building new muscles. Protein can also temporarily increase metabolism post-workout by restoring glycogen and reducing cortisol, which naturally rises during a workout.
Don’t skip carbohydrates as they are needed to refuel between workouts and help maintain blood sugar levels – this is more important when you’re doing multiple workouts in a day.
4. Consider post-workout recovery supplements.
Good nutrition and a well-planned workout regimen go hand in hand. You’ll want to make sure you invest in high-quality nutrition and Vitamins to achieve optimal performance before, during, and after a workout.