You will have more than likely pushed yourself to the limit during a workout. After digging deeper to perform that extra set, or running an extra mile, you can guarantee your body will be feeling the burn the very next day.
Fortunately, there are many ways you can repair your muscles after a workout, which can prevent aches and pains that will damage your future performance. Find out how to increase your post-workout recovery.
Many people understand that their post-workout nutrition will determine their recovery. However, few people realize the importance of pre-workout nutrition, as it can help to immediately aid the muscle rebuilding process once a workout is over.
For example, protein and carbohydrates will continue to circulate throughout the body once a workout is complete. We, therefore, recommend eating lean protein combined with complex carbohydrates if you plan to embark on intense exercise. What’s more, it is recommended to consume a pre-workout meal approximately two hours before a workout, so you will not experience cramps or digestive problems.
Don’t Push Your Body Too Hard
While pushing yourself will allow you to maximize your performance, it is possible to push your body too much. Your goal should be to force your muscles to work a little harder, which is just enough to stimulate muscle growth. However, you should avoid pushing yourself to the point that you will experience muscle aches and pains for days, which will require a longer recovery time.
Make Time to Stretch
Stretching might be a little boring, but it is an essential part of muscle recovery. Not only can it help you to warm up or down, while preventing an injury during exercise, but it can actually aid muscle growth. The added muscle pliability and flexibility can encourage muscle gains, so you will experience quicker results whilst preventing an injury.
Plan 20 minutes of stretching after a workout to relax your muscles and cool down. As a result, it can alleviate muscular tension and soreness. What’s more, it can lower your cholesterol levels and can reverse the hardening of your arteries.
Feed Your Muscles
There is a reason why you will see many bodybuilders enjoying a protein shake at the gym. That is because protein powder can feed your muscles, which can fuel their growth and energy. Aim to consume 20 to 50 grams of protein following an intense workout; however, the amount you consume will be determined by your body weight. For instance, women will commonly have no more than 20 grams, while some men may require a little more.
It is simple to mix in a bottle, and it offers a rapid absorption rate for immediate muscle recovery. There are many great flavors on the market to try, such as the best tasting chocolate protein powder. Invest in a high-quality protein powder to see a big difference in your recovery and gains.
Enjoy More Potassium
Try to enjoy more potassium after intense exercise, as it is an essential mineral to improve muscular energy. Good potassium sources include potatoes and bananas, which can speed up your recovery and will fuel your body following a workout.
Enjoy Plenty of Sleep
Of course, sleep is one of the best ways to recover from a workout, which is why you should make time to rest up following physical activity. Try to enjoy between seven to nine hours of sleep to allow your body to restore itself. Sleep deprivation will, unfortunately, have a negative impact on your training, while making you mentally weaker. If you struggle to sleep at night, we recommend turning off the TV and electronic devices one hour before bedtime, and enjoy a hot bath or read a good book to help ease your body into sleep.
All it might take to make a faster recovery is a glass or two more of water. Dehydration and exercise can be a dangerous combination, as they can damage your muscles that can prevent them from repairing themselves. Forget the sugar-filled energy drinks, and instead, opt for good ol’ H20 to replenish fluids.
Did you know that too much stress can impact your success in the gym? Not only can it determine your general mood, but it can also slow down the recovery process. A tired body combined with stress can result in low energy, which can result in a lack lustre performance in the gym, and your low mood could even result in an injury.
You must, therefore, aim to minimize stress, so your body is not taking on any added tension that could prevent a fast recovery time. While personal and professional responsibilities might make stress unavoidable, you should try to enjoy a little downtime. For example, try to make yourself laugh or surround yourself with positive people, who can help ease any worries.
Have Rest Days
Your body will never make a full recovery if you do not allow some restoration time. We, therefore, encourage you to enjoy rest days to give your body a much-needed break from exercise. If you really want to exercise each day, swap intense exercises for light movement, such as walking to the store, playing with the kids or a leisurely bike ride.
If you experience sore muscles after intense exercise, enjoy some light cardio or bodyweight exercises the day after a heavy workout. This will help to alleviate muscle soreness, as it can stimulate blood flow while improve circulation.
Never underestimate the importance of recovery following a powerful workout. You must actively consume the right nutrients before and after a workout to become faster and stronger, while promoting muscle growth and recovery. Ensure you enjoy plenty of sleep each night, and try to eliminate stress from your daily life. You will be back in the gym in no time, and it could help to maximize your performance.
Do you have any helpful recovery tips to share? We would love to read them in the comment section below.