Having a day where regardless of how you move, you feel hurt? Whether you are a gym fanatic or an occasional runner, you need to regard recovery as an important part of your health.
Rather than dealing with soreness and fatigue by popping and sucking Advil, try the following science-backed ways to facilitate muscle recovery:
1. Use Post-Workout Muscle Recovery Supplements
A well-planned exercise regime and a balanced diet are important when it comes to maintaining an active fitness routine. Recovering after a rigorous workout with a perfect balance of proteins and carbohydrates is also imperative to ensure refueling and faster recovery.
In order to improve your performance after, during, and before the workout, apart from your everyday multivitamins, consider using a beta-alanine supplement that helps to reduce recovery time and muscle soreness.
2. Consider Hydrating
Taking plenty of water is important for post-workout muscle recovery as well as muscle repair. However, this is not the only way of rehydrating. According to experts, you can achieve rehydration if the fluid’s volume gets ingested with enough electrolytes.
Basically, electrolytes include minerals, such as sodium, calcium, potassium, and magnesium. You can find these electrolytes in most of the foods you eat. Many experts report that these minerals are vital for the nervous system, and they usually get used up when you exercise and during the contraction of muscles.
You may get sufficient electrolytes for your muscle recovery by adopting healthy eating habits and including vegetables and fruits in your diet.
Plus, having a glass of fruit smoothie, coconut water, or milk after a workout may help to replace the lost electrolytes in the blood and, at the same time, aid in your muscle recovery.
3. Have Enough Sleep
Getting enough rest is an effective way of recovering from any degree or form of physical exertion. Sleeping gives your body enough time to repair the muscle tissue.
Hormones, like testosterone and human growth hormone, increase as you sleep, making you perform better every day.
You will not just recover faster by sleeping for eight or nine hours every night. You will also minimize the risks of getting injured.
In order to enhance your sleep quality, consider giving yourself more time to relax. Stick to a regular schedule to help avoid getting overly tired before you get to bed. You might as well fall asleep faster by not using electronics for half an hour before bedtime.
4. Try Ice Bath
In situations of intense runs, your muscles will work harder to the extent of getting damaged. That is when it is necessary to focus more on your muscle recovery.
Trying an ice bath after a rigorous workout will minimize the blood circulation in your muscles and help stop internal bleeding.
After taking an ice bath, blood circulation in the muscles will be stimulated strongly, allowing you to get rid of waste materials in your body.
Not letting the muscles recover fully after a rigorous workout will put you at a greater risk of getting more injured.
Whether you are an athlete or are training to get in shape, a perfect way to recover faster is with post-workout supplementation, a healthy diet, and a good night’s sleep.