POST TYPE: PRO TIPS
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After a hard workout, the most important thing is to take care of proper muscle recovery, so we bring you simple tips. The purpose of recovery is to allow your body to quickly restore energy levels, repair and develop muscle tissue, and replace electrolytes lost through sweat during exercise. Proper recovery will allow you to reduce fatigue and muscle pain, and you will feel more energetic and motivated for the next training session.
Proper recovery also prevents diseases and injuries in the long term, as it allows you to maintain a strong immune system and proper body functions. Muscle recovery after training is as important as the training itself.
Various physical and chemical processes occur in your body during exercise. Muscles work, ligaments stretch due to the amplitude of movement, and joints and bones suffer pressure. Excellent, because in this way you strengthen and shape the whole body, and develop musculature. For the effects of intense physical activity to be fully visible, you need to recover your muscles, of course. This is the only way you can approach the next training session without worry, without fear of possible injuries.
Post-Workout Muscle Soreness
Muscle soreness from training is a completely natural process that occurs in professional and recreational athletes. Occasional exercisers should know that muscle pains and cramps only mean that the training was done perfectly! Short-term muscle soreness is an expected result of exercise.
Strenuous training requires a rest phase and enough sleep, otherwise unwanted injuries may occur. Without proper regeneration after strenuous physical activity, your training is pointless and a complete waste of time.
Recovery after training involves replenishing glycogen stores, hydration, and the intake of minerals, proteins, and carbohydrates so that the muscles can recover quickly enough from the stress you put on them.
Muscle Recovery Time After Exercise
Normal muscle soreness and fatigue peak between 24 and 72 hours after physical activity that stresses the muscles. It should normally go away on its own after a few days. There is also a difference between muscle soreness and pain, so check out this expert medically reviewed article if you have unusual pain after physical activity.
Proper Lifestyle
Your lifestyle plays an important role in muscle recovery. Basics like getting enough sleep and resting between workouts are the key to quick recovery and are just as important as proper nutrition. Practice active recovery with light exercises like stretching or walking. You can also use foam rolling or cold therapy. Relax between your training days try a massage, and be ready to rock your next workout.
Food, Drinks and Supplements
Proper nutrition, food, and body hydration are essential to your recovery.
Eat properly and drink enough water to compensate for everything lost during strenuous physical activity. Supplements can help you reach your goal more easily in your healthy diet. Let's talk about simple tips for faster muscle recovery!
Simple Tips to Speed up Muscle Recovery
Enough Sleep
Ensure yourself quality sleep. If you can, try to fall asleep before midnight. The time you sleep is just as important as the amount of continuous sleep. According to the National Sleep Foundation, the average adult needs 7-9 hours of sleep per night. During sleep, the body creates growth hormone, which participates in the processes of restoring muscle tissue. The deeper and better the sleep, the faster and more efficient the recovery. This is one of the most important ways to recover faster. Don't let bad habits slow down your metabolism because your body won't regenerate completely.
Getting enough sleep is crucial for recovery. Not only does sleep allow the body to rest and heal, but it also helps to reduce stress levels and improve mood.
Hydrate Body
Hydration is important so don't forget water! According to research, approximately 76% of muscle content is water. On the other hand, dehydration can trigger fatigue, and poor digestion, and prolong the muscle recovery phase. Take care to consume a sufficient amount of water during and after training. The benefits of water intake are numerous. How much water should you drink? Approximately 2 liters of water per day is quite enough on average.
Protein Intake
Everyone seems to know that you need protein after a workout. And this is true. After exercise, your muscles are weak and damaged, and a good source of protein is exactly what they need. Protein is necessary for muscle repair and growth.
The way of eating should be the intake of quality foods. Meals full of vitamins, proteins, carbohydrates, and fats create reserves for quality training. A meal after intense exercise regenerates your body increases muscle mass, and strengthens the musculature. People who train need a higher protein intake per day, which is easier to achieve by taking a whey protein supplement. A protein shake is a good option between meals. Protein powders typically contain about 25 grams of protein per scoop.
Research suggests that people who strength train regularly should need about 0.72 grams per pound (1.6 grams per kg) to support muscle recovery and growth. Use our protein calculator to calculate the minimum daily protein intake. You can explore the best quality whey proteins in the Workshop section.
Creatine Monohydrate
Creatine is found mostly in your body's muscles and the brain. Its role is to supply energy to your muscles. Creatine helps activate satellite cells in your muscles, which help the micro-tears heal. Creatine monohydrate has been extensively studied and shown to help support muscle size, strength, and recovery when used consistently over time along with a healthy and balanced diet. Reach your protein potential with Optimum Nutrition's CREATINE MONOHYDRATE (advertising link).
Foam Roll For Deep Massage
The foam roller has become an indispensable tool for anyone who wants to speed up muscle recovery after training. This simple but effective accessory provides a deep massage that reduces tension and helps prevent injuries. According to studies, foam rollers may reduce muscle stiffness and increase the range of motion. They are available in different designs. In addition to the color, you can choose the size, surface, material, and hardness that suits you best.
Performance Therapy Grid Foam Roller for Exercise, Deep Tissue Massage, and Muscle Recovery. Get it on Amazon. Rest Days Are Important
Rest days are just as important as exercise. Experts recommend taking at least one day off from your daily workout routine each week. Taking a break is as important for your mental health as it is for your body. Exercise, like most things in this life, is always about balance. Take care of your body by planning rest days into your training plan.
Massage Can Help
A simple but effective tip is massage. Studies have found that massage has some significant effect on improving flexibility and reducing muscle soreness after exercise.
A massage is always a good idea because it relaxes and increases blood circulation to your muscles, which contributes to faster recovery.
Stretching Properly
Stretching is a great way to increase your body's flexibility and relieve muscle stiffness. Also, in this way, you can avoid injuries. A variety of athletes often turn to post-workout stretching to help their bodies relax and recover faster. And it works. The secret to stretching lies in lengthening the muscles. Stretch the muscles you worked on during the exercise well. While stretching properly, take a nice deep breath and relax.
Relax and Reduce Stress
Research indicates that chronic psychological stress also impairs recovery from muscle soreness and produces increased fatigue. Your emotional and mental well-being can affect muscle recovery. Find time to relax and help your body prioritize muscle recovery. Choose one of the methods of active relaxation so that your mind, thoughts, and body are in harmony.
Warm Up Before Your Workouts
Warming up the body before intense training is extremely important. When you don't prepare your body for the effort that follows, you greatly increase the risk of injury. Imagine when you put food on too high a heat, what will happen? It will burn! Similarly, you should not start heavy loads with cold muscles. Every training session, regardless of the goal, must start with a quality warm-up. Warm up properly before exercising to prevent injury and get 100% into your workout.
Magnesium and Its Role In Recovery
Magnesium can also act as an electrolyte, regulates the cardiovascular system, helps in protein synthesis, and is important for the release of energy from food and for the functioning of the nervous system. In the body, it is located within the musculoskeletal system. People under stress, professional athletes, and recreational players may feel an increased need for magnesium. In today's modern eating habits, most people do not consume sufficient amounts of magnesium per day. Modern cuisine does not contain sufficient quantities and quality sources of magnesium, so it is recommended to take supplements. Magnesium deficiency can be recognized by the following symptoms: muscle cramps, muscle pain, and feeling weak.
Summary
Just as you choose the type of training, choose the way you will relax and recover.
Constant exposure to excessive physical effort causes loss of strength and is not good for your health. So be moderate in all phases of your sports activities, because that's the only way to establish balance and make progress.
This post is for informational and educational purposes only. This post should not be taken as therapy advice or used as a substitute for such. You should always speak with your doctor before implementing this information. Thank you!
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