10 Tips For Effective and Quick Muscle Recovery
1. Get More Sleep
Sleep is essential. It is not only important for your mind, but for your body as well. Strive for 7-8 hours as this is what is needed for a full mind and body recovery. If you do not get this it can be detrimental to your progress. If sleep is hard for you to get adjust your schedule accordingly to ensure your body gets the rest it deserves after your hard workouts.
Proper hydration makes every function of the human body more efficient. Drinking water during and after your workout helps rid your body of waste products and prevents dehydration. Dehydrated muscles are more likely to be injured and often can result in painful cramps and spasms.
Think of water as a needed lifeline for your mind and body to operate. Without water your muscles can get injured, get mains along with potential spasms. It is essential to stay hydrated at all costs. Especially has the hot summer heat has arrived.
3. Eat protein before and after your workout.
Protein is the building block of muscle tissue, and when you're in the recovery phase of your workout you'll need a lot of it. Keeping your body properly fueled can be challenging, but with a gym backpack from 6 Pack Fitness you can always have the protein you need close at hand.
Protein is another necessity for sure. Without this your body will not get the extra nutrients needed to recovery quickly and effectively. When your body has a solid amount of protein in the system you can expect good results in terms of recovery but also progress on your next workout. According to sources here you need between .5g to .8g of protein per pound of your body weight a day in order to gain muscle mass and recover affectively.
4. Incorporate active recovery.
Actions such as walking in small amounts, light swimming and yoga can also aid in accelerated and affective muscle recovery. Why? Increased blood flow and actions such as these aid in removing waste and lactic acid which can slow down your recovery after a hard workout.
5. Consider taking a magnesium supplement.
Magnesium has been shown to aid in speeding up muscle recovery as well. It aids in synthesizing proteins to help your muscles grow. Low levels can cause muscle tension build up, muscle cramping along with muscle spasms.
6. Avoid overtraining.
While training is good, one common flaw is overtraining. People have that mindset that the more they train the more results they will get in terms of appearance and performance with their bodies. While it may seem true it is not. Overtraining can hinder recovery along with increase the likelihood for a muscle or tendon injury.
7. Stretch every day.
One of the best muscle recovery tips that you can follow every time, which was also help prevent future injuries, is stretching. As you exercise your muscles tighten up. Stretching helps you relax muscle tension and decrease soreness the next day.
Most people avoid stretching. This is never good. While it may be easy to get away with at a younger age, you should always stretch properly regardless. When you exercise it is essential to stretch to break up muscle tension. This not only prevents injury but also lowers recovery time so you can get back to it faster the next workout you have planned with little soreness.
8. Roll out sore muscles.
A roller is also helpful similar to stretching it can break up muscle tension, lactic acid build up, can reduce inflammation and also aids in increased blood flow to the targeted area. All these elements help for a quicker recovery time as well when it comes to your muscles. You can use a roller when you are finished with your workout along with at your leisure to continue to target sore areas.
9. Wear compression clothing.
Compression clothing is not just a fashion statement. It is also made for a purpose. This is to help muscle recovery. With the tightness of the clothing which is why the word compression is in the title, it helps with increase blood flow to the area it is compressing which can speed up the time it takes for the muscles to recover.
10. Take a cold bath.
This option may not be the most fun, however it can really help you recover quickly. When your muscles are surrounded by the cold water and ice more blood flow is happening along with anti inflammation occurring. Both of these actions happening can make a big difference for you in terms of how quickly and effectively you recover before your next workout.