All workouts stress your body and allowing your muscles time to recover is essential to achieving your fitness goals. Having an efficient post-workout routine needs to be an integral part of your workout program. Here, we look at six muscle recovery tips every gym enthusiast should know.
- Give your body extra fuel
It is critical to replenish your body’s energy stores by eating the right foods after every workout. It is essential toknow what to do as your body needs the right calories and minerals, which calls for filling up on proteins, carbohydrates, and electrolytes. While the best source of these nutrients is in your diet, using the right supplements will enable you to replace your body’s energy stores quickly and initiate muscle recovery.
- Stay hydrated
You lose a lot of fluid while training, and since dehydration impairs the ability of your muscles to repair, you need to compensate for these losses. It is recommended that you consume more fluids than you lose to stay hydrated. The best way is by sipping water regularly throughout the day rather than chugging water once you feel thirsty. To make this a habit, you can opt for sports drinks that are enhanced with electrolytes and have a post-workout smoothie to keep you going.
- Don’t skimp on sleep
Healthy sleeping habits are important as they help avoid training-related complications by enhancing muscular recovery, reducing fatigue, and improving your mental health. As you sleep, your body gets into a self-healing mode as anabolic hormone concentrations and activity, which help build your muscle, increase. Regular and adequate rest each day also ensures you are fully rejuvenated and strong enough for your subsequent workouts.
- Make good use of your rest days
Rest days are not meant for lazing around as you need to maintain momentum to keep track of your fitness goals. Make it mandatory to stretch your body, engage in light workouts, and walk/jog to loosen up your tight muscles and ease soreness on your active recovery days. This will also be an excellent time to listen to your body and know if you have an underlying injury that needs attention before resuming your workouts.
- Treat yourself to body massage
There are days when you push your body too hard and end up in a fatigued state. This increases your muscle soreness and slows down your recovery process, calling for physical therapy. Even when you do not over-train, it is great to incorporate professional body massages into your training as a way to improve your flexibility, prevent injuries, and ensure better blood circulation.
- Avoid alcoholic drinks and smoking
You should avoid alcohol and smoking tobacco, as these drugs affect your muscle recovery process. While alcohol impairs protein synthesis and the ability of your muscles to replenish glycogen, smoking affects your musculoskeletal system.
The steps you take to muscle recovery are as important as your workout. Adopt these habits, and you will provide your body with all it needs to be stronger and fitter.