As fitness buffs, we all have those days in which no matter which way we move, we tend to have aches and pains. For this very reason, muscle recovery should be at the very top of all of our fitness priority lists.
It's not necessarily the best thing to take an Advil and lay around your home. Instead, you'll read about scientifically backed ways to help your body and system feel better faster. Anyone who exercises knows that recovery after a workout is just as important as the workout itself.
That's why it's so important to rest after a workout, treat yourself well, and get the benefits from that resting period later.
The Importance of Recovery
If you've ever had a couple of days of vigorous, sweaty exercise behind you, you may have experienced what is commonly known as delayed-onset muscle soreness. These are the aches that you get in your muscles in the immediate days after a tough workout. No one wants to deal with these aches and pains. But pushing yourself in your workouts does not have to mean suffering afterwards.
You'll soon read about five science-backed tips that will allow you to experience muscle recovery after workout. All five of these tips are easy to implement and follow after a tough workout. By following some or even all five of these tips, you will not only recover a lot faster. You will also get to turn into a healthier, happier specimen of a person.
Speed Up Muscle Recovery After a Workout
1. Hydrate, Hydrate, and Hydrate Some More
The best way to experience muscle recovery after a workout is to drink as much water as possible after you exercise. After you workout, it's important to rebalance your electrolytes. This is especially true if you exercise outside on a hot day.
Electrolytes have potassium, magnesium, sodium, and calcium. You can find these minerals in most foods. These particular minerals are not only vital for your nervous system. You will also need them for muscle contraction. By eating fruits and vegetables and whole foods between workouts, you will get the electrolytes you need.
To replace the electrolytes in your blood, consume a glass of milk or a fruit smoothie so that you can aid in the muscle recovery process. Those who are following a low-sodium eating plan could add a bit of salt to their morning glass of lemon water.
2. Get Some Rest
Your workout clothes are drenched with sweat after another vigorous session at the gym. To adequately recover from this sweat session, time is one of the best ways to keep yourself from getting injured between workouts. Your body has unique ways to take care of itself after massive activity if you allow this process to take place naturally.
By resting, you allow the muscle repair process to happen just as it should. While resting is important, it's far from the only thing you should do after a workout. But resting can often be the easiest thing you can do to treat yourself well after a workout.
3. Sleep Well
Experts still don't know the exact relationship between exercise and a person's sleep patterns. But what they do know is that poor sleep can definitely affect your workout performance and recovery in a negative manner.
Sleep affects every one of your bodily systems. These systems include the brain, lungs, heart, immune function, mood, metabolism, as well as the ability to resist disease. On the days that you have a tough workout, make doubly sure to get a good night's sleep that night. Getting rest can do a whole lot to help your muscles recover from that session at the gym.
4. Supplements for Workout Recovery
Some female exercise enthusiasts use what's known as brain-chain amino acids. Studies show that women who use BCAA supplements before working out will often experience less muscle soreness and recover after a shorter period of time.
Women who already eat healthy may find that supplements aren't nearly as useful. This might be due to the fact that you can find BCAAs in whole foods such as fish, eggs, and dairy products.
To experience the most vital muscle recovery, find healthy snacks that you enjoy eating so that you will stick with this routine for the foreseeable future. Also remember that the foods that you eat before your sessions at the gym can largely determine how your muscles recover afterwards.
5. Don't Overtrain
If you want to recover a lot faster, make sure that you are working out in a smart way. Don't exercise in an excessive manner. Working out hard at every single gym session or not resting between workouts will definitely get in the way of your muscle gains over time. It will also ruin your efforts at muscle recovery.
Getting serious about gaining muscle in your workouts is always a good thing. But what is never good is overtraining and suffering physical setbacks as a result. While you should take your training seriously, take your rest days, diet, and sleep patterns just as seriously. Doing all of this will get you the best results physically.