Training hard at the gym, pushing yourself through that last set and rep of the exercise is a great feeling, but now your body aches because it has been broken down and it’s telling you it needs time to recover. Once you stop lifting the opportunity for muscle growth is at it’s peak, but sometimes your body just doesn’t heal quite as fast as you’d want it to.
To get the most from each and every workout, you need to have fully recovered from your previous session to prevent body aches and DOMS (delayed onset muscle soreness) from negatively affecting your future workouts. To help you with this here are 5 proven ways to speed up muscle recovery:
Foam Roll Your Sore Muscles
If you’re feeling any soreness or aches in your muscles post workout, foam rollers are one of the most effective tools for getting rid of this. When you use a foam roller to massage your muscles it breaks up the scar tissue and knotting in your fascia (a sheet of connective tissue, beneath the skin that attaches and separates your muscles), which is important because if left unattended it can cause DOMS and aches in your joints. So remember to spend at least 60 seconds rolling out each muscle group that’s sore in the morning.
Get Your Pre-Workout Meal Right
Most people know that eating the right foods after your workout is extremely important for muscle growth, but what you eat before also plays a vital role in the recovery process. The reason for this is because digestion is a fairly long process and the foods you eat pre-workout will still be moving around in your body after. So one and a half hours to two hours before your workout eat a meal containing some complex carbohydrates and high quality lean protein.
Spend 20 Minutes Cooling Down After Your Workout
After your training session make sure you spend at least 2o minutes to stretch and cool down to help relieve the muscular tension that is built up during your workout, this will also greatly reduce the amount of DOMS and body aches you may experience later. Additionally, stretching can aid in muscle recovery and help prevent you from getting any injuries in the future.
Get 7-8 Hours Of Sleep
Everyone knows the importance of getting a good night’s sleep, without enough your body simply won’t recover properly from that intense training and even worse you’ll increase the chances of injuries in the future. However, as unfortunate as it is research has shown that only a handful of people get more than 6 hours of sleep a night. Remember sleep is a necessity and if you’re serious about speeding up your muscle recovery make sure you get at least 7 hours of sleep per night.
Always Stay Hydrated
Dehydrated muscles will cause pain/soreness, to prevent this drink at least 3 litres of water a day and more on the days you train. Staying hydrated will also energise your muscles and help flush away all the toxins from your body.
To sum up recovery is essential for muscle growth and any other fitness related goal you have. By adding each of these 5 methods into your daily routine a speed recovery is ensured and results will follow.
If you have anymore questions about speeding up muscle recovery then please feel free to leave a comment about it below !