Speedy Muscle Recovery
Heal Your Muscles
Have you ever experienced that day after feeling from a great workout with a personal trainer or competition? Where your legs feel like lead, body aches head to toe, and you have trouble walking either from a marathon or a new physical experience such as a session of capoeira? That’s your body’s way of telling you that it needs time to rebuild, re-energizes and heal your muscles. Unfortunately sometimes it takes longer than you hoped for muscle recovery.
Sleeping for Performance
Sleeping is when your body gets the most muscle recovery. Aim for 7-8 hours. If you are the type that needs only need 5 or 6 hours, you can be putting yourself at risk. Your body needs time to recover. You could be making yourself prone to injuries and over-training in the future.
Dehydrated Muscles Quickly Become Sore Muscles
Drinking plenty of water after a tough workout can help rid your body of toxins and prevent dehydration. This is very important because dehydrated muscles can quickly become sore muscles. Drink a few liters of water or more on days when you exercise.
Research shows that consuming protein before or after a workout reduced the severity of muscle soreness and speed up muscle recovery. Consider a 2:1 ratio of carbs to protein works best.
Topical Muscle Cream
Having a tough time sitting because of yesterday’s workout? A topical rubefacient heat rub is an effective way to soothing muscle pain and helping you recover from that tough session with your personal trainer.
Anti-inflammatory drugs like naproxen and ibuprofen can provide relief to your sore muscles, which can speed up your muscle recovery time. Unless okayed from your doctor, don’t use NSAIDS on a regular basis. If you do decide to use them, be sure to use them sparingly when bouts of soreness kick in.
Ice Baths Slow Muscle Recovery
Do Not Use Ice Pack or Ice Bath
New science found that ice baths slow the healing process. Fitness professionals believe that cold therapy restricts blood flow which prevents healing. Ice may help the pain because of the numbing, but it will slow down the healing.
Stretching is the leading method for muscle recovery and helps you prevent future injuries. To experience the full effects of stretching studies suggest using just one form of stretching is not as beneficial as using a variety of stretching routines.
Working your injuries with a foam roller is a very efficient and cheap tool. There is plenty of research showing that foam rolling breaks up knotting and scar tissue in your fascia. This is important because these knots are often the cause of sore muscles and joints. Use a foam roll a few minutes in the morning and evening to roll out those sore spots.
Getting a massage helps break up scar tissue and ease muscle pain. You can always trade massages with your spouse or significant other.
Research shows that eating protein before bed and when you are waking up will help with post-exercise muscle recovery. As a added benefit, it can contribute to reducing food cravings throughout the day. Stick with healthy foods like lean meats, eggs, yogurt, and oatmeal.
Drinking cherry juice and cherry supplements post-workout reduces swelling and helps your muscle recovery faster.
You Are on The Road to Fitness Success
Efficient, speedy muscle recovery is a combination of healthy habits, so your body adjusts with ease. You are on the road to fitness success.