After a hard workout session in the gym, all of our muscles that we worked over become sore due to the buildup of lactic acid that accumulated. Contrary to popular belief, bulking up doesn’t come in the gym. It comes when we recover. When we lift weights, we tear apart our muscle fibers, and they become bigger when we allow them to heal. The recovery process cannot be skipped and is an essential part of any workout regimen. If you are looking to expedite this crucial process, follow these tips.
Sleep!
Sleep is essential to the body for a litany of reasons, but when it comes to recovering muscles, you will quicken the process. Never underestimate the power of getting a good night’s rest.
Ideally, you will want to shoot for around 8 hours or so, because that will be sufficient time for your body to recover. If you think that your body can get by sufficiently on only 4-5 hours of rest, you may be prone to more injuries down the line. You can’t afford to rush this process. Therefore, you must aim to get the recommended amount of sleep to maximize your next workout.
Drink Protein Shakes
Protein is perhaps the most important substance in the body to help the body repair itself after exercise. After protein is consumed, the body gradually breaks it down into amino acids and is distributed to your tissues as it is needed. Research has shown that drinking protein shakes before or after a workout will help out with post-exercise muscle soreness while speeding up the recovery process.
Eat High Protein Meals
What you eat is also important because your body will not only need protein to help with muscle soreness, but you will also require carbohydrates in order to fuel your workout and provide you with the energy to last the duration. You’ll want to shoot for a 2:1 carbs to protein ratio.
Research has also proven that eating protein right before you go to bed can help significantly with muscle recovery after you exercise. When you wake up, eating a high protein breakfast can also reduce cravings throughout the day. Healthy foods such as eggs, yogurt, oatmeal and lean meats are ideal for a workout diet.
Roll Sore Muscles Out
Circulation can aide in the muscle recovery process. One of the most common methods used to roll sore muscles out are foam rollers, which can break up knots and sore spots resident in your muscles. It also has the capacity to break up scar tissue, which is significant because knots are the main reason why joints and muscles can be sore. Spend a few minutes each day performing this activity and you will find less soreness.
Massages
Massages can also help quicken any recovery regimen. You could invest in a deep tissue massager and see how the tactile stimulation can help your muscles feel better. Whether you opt for a percussion massager or getting a traditional massage, it may prove to be highly useful for you.
As you can see, there is a lot that goes into recovering your muscles after a hard workout. Follow these tips, and you will expedite your workout recovery greatly.