What helps muscles recover faster?
5 Tips to Speed Muscle Recovery after Exercise:
1. Ice Bath:
After intense workouts, ice bats are a great way to reduce muscle breakdown and soreness. Ice bath tightens the blood vessels, reduce inflammation and flush waste products out of the body. This also helps to drain lactic acid from your fatigue muscles (Benefits of Cold Therapy, ). Before starting ice bath, first accustom your body to warmer temperatures.
There are number of benefits from having a massage after an intense workout -such as:
- Pain relief: A post-workout massage will help you in pain relief and injury by decreasing the soreness of your muscles.
- Speedy recovery: Research has proven that having a massage after intense workouts can speed up your recovery time twice as fast than regular rest, this is due to the increased blood flow and nutrients & released tension.
- Eliminates toxins: During workouts lactic acid accumulates in muscles, having a massage will break up lactic acid and flush out from your body(The benefits of massage after exercise | Fresh Therapy l Sports & Corporate Massage, )
3. Healthy recovery foods:
Eating the right nutrients soon after intense workouts can help your body to recover faster as well as decrease muscle protein breakdown, increase protein synthesis in muscles (growth) and rebuild its glycogen stores. (Post-Workout Nutrition: What to Eat After a Workout,).
Here it is a list of 10 foods that will aid your muscle recovery and growth.
- Grilled chicken with roasted vegetables
- Tart cherry juice.
- Whole eggs.
- Ricotta Cheese
- Smoked Salmon
- Cottage cheese.
- Sweet potato.
- Herbal tea.
- Whole-grain bread.
When we sleep, our body repairs the muscle tissue while our brain uses to process and absorb new learnings from the day, that including our muscle memory (Is Napping After a Workout Good or Bad for You? | Tuck Sleep ). In short good sleep after intense exercise allows your body to recover, restore muscle from the strain and grow the muscle tissue.
5. Stretching out:
Stretching out after a hard exercise can reduce muscle stiffness as well as help your muscles to recover faster after a gym session. Stretching is also very useful to improve flexibility and range of motion. In fact, you muscles tighten after workouts, so it is always a good idea to finish with good stretch to bring them back to relaxed state. For best performance each stretch in general should be slow and steady lasting around 30 seconds.
Benefits of Cold Therapy (no date). Available at: https://www.mensjournal.com/health-fitness/benefits-of-cold-therapy/ (Accessed: 25 February 2019).
Is Napping After a Workout Good or Bad for You? | Tuck Sleep (no date). Available at: https://www.tuck.com/should-i-nap-after-working-out/ (Accessed: 25 February 2019).
Jetts Life - 7 Stretches You Should Be Doing After Every Workout | Jetts 24 Hour Fitness Gyms, Fitness Clubs (no date). Available at: https://www.jetts.com.au/jetts-life/workouts/7-stretches-you-should-be-doing-after-every-workout (Accessed: 25 February 2019).
Post-Workout Nutrition: What to Eat After a Workout (no date). Available at: https://www.healthline.com/nutrition/eat-after-workout#section2 (Accessed: 25 February 2019).
The benefits of massage after exercise | Fresh Therapy l Sports & Corporate Massage (no date). Available at: http://www.freshtherapy.com.au/Corporate-Massage/the-benefits-of-massage-after-exercise/ (Accessed: 25 February 2019).