You know that feeling. The feeling you get after pushing yourself at the gym, when your muscles ache and you have trouble getting up the stairs, and you’re cursing your instructor. It’s actually a sign of your body screaming that it needs time to recover.
The recovery period after a workout is the time when your body rebuilds its muscles. Even seasoned workout enthusiasts experience muscle soreness and need time to reenergize their muscles. But sometimes your muscles don’t recover as fast as you would like them to. Here are four proven steps to faster muscle recovery that will help you get back in the gym stronger and feeling more refreshed than ever.
Sleep is the most important factor for faster recovery, and it’s also the phase when your body releases the most human growth hormone (responsible for rebuilding muscles). Sleep has also been known for speeding up protein synthesis.
Apart from muscular recovery, adequate sleep improves hormonal balance and mental health.
The time should be between eight to ten hours for most individuals. To get the most out of your sleeping recovery session, try to sleep in the most natural setting, with no or minimum artificial lights. Cooler temperatures may help to induce better sleep.
Being overwhelmed with the thought of getting back to the gym sooner, we’re not usually giving our muscles the nutrients they need for optimal recovery. Even though you may be following a healthy, well-balanced diet, your muscles need extra strength support to recover at a quicker pace.
According to crazymuscle.com, recovery is a major essential of muscle building and an element that people often forget about when they are already seeing good results. But it is crucial for your muscles to recover for continuing progress with supplements like Joint RX, Muscle Attack and Novodex PCT, which target parts of your muscles and body requiring extra strength. You also get an additional dose of protein through such supplements – ultimately they help you reach your protein RDA requirement which increases when you work out regularly.
Stretch and roll out
Studies have shown that stretching is one of the best ways to aid muscle recovery and it also helps in injury prevention. Stretching right after lifting weights has it benefits, but performing this task on your off days is particularly useful. If you can’t perform stretches because of other duties, aim for light exercises such as lunges, planks, and occasionally perform body stretches.
When it comes to breaking up sore spots in your muscles, use foam rollers. They are inexpensive, and research reveals that foam rollers help in breaking up knots and scar tissue in your fascia; this is important because these knots are the cause of sore muscles. You can spend a few minutes every morning rolling out knots and sore areas. Alternatively, you can get a massage once in a while to break up knots and ease sore muscles.
Your body is made of 70 percent water, so keeping yourself hydrated can make a large impact on your muscle recovery. Water also lowers levels of stress, and promotes efficient nutrient intake. Sports drinks shouldn’t be considered as a replacement for simple H2O. Flavorings give your body more to process and might result in additional strain on muscles. Stick to lime or lemon if you’re considering taste.