15 Proven Tips To Maximize Muscle Recovery
No matter what you read on fitness blogs, eating healthy food and getting enough sleep are the best ways to heal your muscles.
15 Proven Tips To Maximize Muscle Recovery
To maximize muscle recovery, it is important to live a healthy lifestyle. poor nutrition or a absence of rest are not recoverable.
Many believe that expensive supplement is necessary to get results in their exercise routines. While supplements can have their benefits, they won’t help you get the best out of your workouts if you don’t take care of the basics.
This article will give you 15 proven ways to increase muscle recovery and build a consistent fitness routine.
How are our tips categorized
We have divided our tips into five different categories:
* Food
* beverages
* supplementary
* lifestyle habits
* Things to Avoid
These tips will give you some ideas on how to improve muscle recovery. However, they are not meant to be a complete list that you must follow from point to point.
How you recover will depend on your body type, fitness goals and current fitness level. While some techniques like contrast showers may be helpful, their impact is likely to only be relevant to an athlete.
Foods
1. Protein post-workout
Your muscles are damaged by exercise. After your workout , you can consume protein to help your body repair the muscle damage.
Research shows that 20-40 grams protein (or roughly 0.4 to 5 g/kg (0.18 – 0.22g/lb), is sufficient to maximize muscle growth.
2. Protein pre-workout
It may increase muscle protein synthesis by eating food prior to your workout.
research found that 0.4 to 0.5g/kg (0.18 – 0.22g/lab), is the ideal body weight.
3. Carbohydrates post-workout
Your muscles have carbohydrates stored in the form glycogen as energy. This glycogen is used by your muscles to provide energy for intense and short-duration exercise.
The International Society of Sports Nutrition suggests that you consume 1.2 g/kg of your body weight every hour to replenish glycogen quickly, such as during back-to-back training.
This GI range includes white rice, potatoes, sugar, and other carbs.
4. A balanced diet is important
A healthy diet is important to ensure your body doesn’t become deficient in nutrients that could affect your ability to heal.
This is a general rule of thumb:
* Limiting your consumption processed foods
* Consume plenty of fruits , and veggies
* Getting at least between 1.4 and 1.8 grams protein per kilogram body weight (0.6 to 0.8 g/lab).
Drinks
5. Keep hydrated
Your muscles’ ability to heal themselves can be affected by dehydration. If you exercise in hot and humid conditions, you are more likely to become dry.
For every pound lost while working out, the American College of Sports Medicine recommends that you drink 16-24 ounces of fluid.
6. Tart cherry juice
Research shows that tart cherry juice can be used after exercise to reduce inflammation, muscle injury, and muscle soreness.
Although more research is required to understand the effects of this drug, many studies that have been published so far look promising. The average daily dose is approximately 480 mg (or 1.6 ounces).
Supplements
7. Monohydrate of Creatine
Creatine is one the most studied supplements. When combined with resistance training, research consistently proves that creatine can improve muscular strength.
Researchers have also discovered that creatine may be helpful in athletes recovering from intense training. It can reduce muscle damage, inflammation, and help replenish your muscles’ glycogen.
8. Protein powder
The protein powder can be used to increase your daily intake of protein.
Many protein powders have a full range of essential amino acids . Whey, and Collagen Powders both are popular options.
Lifestyle
9. More sleep
Give your muscles the time they need to recover from exercising. Exercisers who are intensely active need more sleep than the average person. Professional athletes are said to sleep as much as 10 hours per night.
Research found that sleep loss can lead to muscle damage by reducing the body’s ability to produce hormones that promote muscle growth and inflammation.
10. Massage
Many athletes use Massage to decrease muscle soreness.
2020 Review of Studies found that massage can have a significant impact on flexibility and delayed onset muscle soreness following exercise.
11. Compression garments
Over the last several decades, athletes have been wearing compression clothes.
A limited number of studies have examined their ability to speed up the recovery process after exercise. A 2019 study showed that they reduced the recovery time of body muscles in handball players from Germany.
The study involved athletes wearing the garments for 24 hours, then switching between 12-hour breaks and 12-hour periods. This gave a total of 96 hours.
12. Contrast water therapy
Contrast bath therapy is a method of submerging for alternating periods in very hot and very cold water.
This temperature change stimulates contraction and dilation in your blood vessels, and alters your speed.
Researchers have found that contrast bath therapy can reduce muscle soreness after a workout. These results may not be applicable to athletes because they are very limited.
Avoid
13. Cryotherapy
Cryotherapy refers to the practice of exposing your body for a few seconds to extremely cold temperatures.
Researchers have found it can speed up recovery by reducing inflammation, pain, and muscle tiredness following strenuous exercise.
14. Alcohol
Consuming alcohol can have a negative impact on your health in many ways.
A study found that alcohol consumption after cycling can cause your muscles to lose glycogen. Your muscles also suffer from impaired protein synthesis due to alcohol.
15. Tobacco
Smoking tobacco can have a negative impact on your musculoskeletal system.
There is limited research about the effects of tobacco smoking on muscle recovery. However, there are some indications that smoking can increase your risk of injury to your muscles.
Tobacco smoking is linked to an increased chance of developing joint diseases, and an increase in the risk of breaking bones.
How long does it take for muscle recovery?
Depending on how hard you exercise and your fitness level, it will take your muscles time to recover.
Your workout’s intensity, duration, and volume all impact how hard it is for your body.
Your muscles might recover within 24 hours after a very light exercise. A more difficult workout could take up to two days. Extreme workouts may take longer.
You may also be affected by other factors such as:
How well you sleep
How much nutrition you are getting
How much stress are you dealing with?
Doing exercises that require many muscle groups, or near maximum effort.
Your body needs to rest after exercise. Your muscles can be damaged by exercise. Your muscles will only be able to repair tiny tears caused by exercise during the recovery period. You risk injuring your body if you don’t allow your muscles to recover.
How can I avoid injury during muscle recovery?
A good training programmed will have small, incremental increases in intensity and volume over time. You risk injury and overtraining if you move too fast.
Different trainers may have different training methods. Most trainers agree that you should feel challenged, but not exhausted after a workout.
Even elite athletes can be strategic about the years and times they train at peak intensity.
It is a great way to improve your recovery time between sessions by designing your program so that you target different muscle groups with different workouts.
If you lift weights three times per week, you might consider a schedule that gives each muscle group a full week of rest.
* Monday – Back and biceps
* Wednesday – Chest, arms
* Friday –Legs & core
Many athletes train almost daily the same body parts when training for specific sports like Olympic lifters or sprinters. They are usually very strategic in how they organize their training. To give their muscles the time to recover, they often alternate between high- and low intensity days.
Is there a problem with not allowing muscles to recover?
You risk getting hurt if you don’t allow your muscles to recover from exercise.
Microtears, which are small tears caused by repetitive stress during exercise, can cause muscles to feel sore or inflamed. Torn muscles can be caused by an accumulation of tears. Also known as strains or pulled muscles.
Muscle strains may be mildly painful or severe enough to require surgery. You’ll likely see a decline in your athletic performance if you don’t fully recover.
The takeaway
You are at risk of injury if you don’t allow your muscles to recover completely after exercising. Muscle injuries can be mild or severe.
You may need to spend more time recuperating from your workouts if you don’t see any improvement in your fitness or your muscles feel constantly inflamed.
You can maximize muscle recovery whether you are training for a competition or just looking to maintain your fitness level.
These two areas are not going to be covered by any other recovery methods.
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