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If you workout regularly you might already know that the most painful segment of the workout comes after working out itself. Everyone experiences pain associated with muscle soreness. There are many techniques that are beneficial for minimizing muscle soreness and escalating the recovery process.
Leading an overall healthy lifestyle is one of the most important things you can do for maximizing your muscle recovery. No recovery technique can make up for unhealthy nutrition and inadequate rest. A lot of people have this misconception that they need expensive supplements for achieving best results from their fitness regimens. But that’s not entirely true.
Muscle soreness has so much to do with what happens inside your muscles when you workout. Exercise causes small amounts of damage to your muscle fibers themselves which results in soreness. As frustrating & painful soreness is, it's a normal and essential part of muscle building. Muscle damage remains upto 24-48 after working out depending upon the intensity of your workout. Lower your post-workout force production is, the more your muscles will sore. Muscle damage is painful, the pain level a person experiences doesn’t always correlate with the amount of muscle damage. Pain is typically a result of (DOSM) delayed onset muscle soreness (DOMS), it typically develops 12-24 hours post exercise and can stay between 24-72 hours after exercise. DOMS occurs when you do moments you aren’t habitual of doing.
Workout causes micro-trauma in the ligaments, bones, muscles, tendons & joints. This micro-trauma signals your brain for repairing & strengthening the body so it can better handle itself for the next training session. To develop that strength, your body must get rid of the damaged cells & waste products your body produced during the workout & replace them with stronger and new cells. Keep in mind for staying consistent with your workout regimen, adequate recovery is essential. Buy premium quality bodybuilding clothes from here.
While you workout, proteins that make your muscle fibers get damaged. Eating protein after your exercise session your body requires the protein for repairing the muscle damage. Consuming 0.8g of protein for each kg of your body weight is enough for maximizing your muscle growth. Also consuming protein before working out helps in increasing muscle protein synthesis.
Incorporate loads of antioxidants in your diet. Your diet should have veggies, whole grains, fruits, nuts & seeds. It will help in reducing the oxidative stress caused by workout. Eating a healthy diet regularly will help in keeping muscle & joint inflammation.
Muscles store carbs in the form of glycogen for supplying fuel. As you do short-duration & intense workout, muscles use glycogen as primary energy source. It is recommended to consume 1.2 g of carbs for each kg of your body weight. For maximizing recovery, you must replace muscle glycogen stores by consuming complex carbs after working out.
Great post-exercise option can be consuming a glass of milk with a banana along with it packed with protein, carbs, fluid & electrolytes.
Consuming an overall balanced diet make sure that you do not get any nutrient deficiencies which will impair the muscles’ natural recovering ability. It can be achieved by cutting down your processed food consumption, eating raw fruits & vegetables.
Drinking a reasonable amount of water is something that makes a huge difference for your recovery process. Adequate hydration means drinking enough water pre, post and during your exercise regimen. Key is listening to your body's needs. Feeling thirsty is the most common symptom of dehydration. Following is a hydration recommendation by The American Council on Exercise.
They recommend drinking 17-20 ounces of water 2 hours pre-workout. Consume 7-10 ounces of water for every 10-20 minutes during your exercise. Also drink 16-24 ounces of water each pound of your body weight lost post exercise.
Research shows that drinking tart cherry juice after working helps in reducing inflammation, muscular damage, & muscle soreness that results from workout.
People who love to cherish post-workout happy hours must stay careful regarding what they are consuming. Anything that has more than 4% percent alcoholic content can have unhealthy effects on your recovery process.
If you are already doing some workout, you might be already aware how important it is to warm-up and cool down before and after working out. Research shows that static and dynamic stretching is the most effective warming up technique. These stretching techniques involve moving & engagement of multiple muscle groups at a time.
Stretching techniques increase blood flow & warms up your muscles, both of them are crucial to your athletic performance. It also increases your range of motions. It prepares your muscles for the strenuous workout that’s coming up your way.
Sleep is one of the most important components when it narrows to muscle recovery, especially when you work out. Sleep is the time when most of your growth hormone gets released in your blood. Also, it eases aches & pains so you can continue the training. Sleep prevents your body from sustaining injuries. Research shows that you are 2.5x more vulnerable to injury if you have less than five hours of sleep at night. And 1.4x more prone to injuries if you take 6-7 hours’ sleep.
Studies show that compression clothes help in speeding up the recovery process, especially after intense exercise sessions. Pressure that compression garments exert are like socks that help in improving circulation, which assists in removing metabolic waste from muscles. Such improvements promote better flow of oxygenated blood to different areas of your body especially the tissues that need rebuilding and repairing.
Having rest days in your workout routine is something you must prioritize listening to the needs of your body is something you shouldn’t neglect. Recovering doesn’t mean leading a complete sedentary life. Sitting all day without doing anything would delay the muscle rehabilitation process. It leads to muscle tightness. Doing light activities such as brisk walking or yoga would be beneficial for your recovery process.
It’s proven and well known that taking a full-body cold bath after working is effective and significantly reduces soreness & inflammation after working out. It’s helpful no matter which sport you are playing or which fitness regimen you are following. Ice baths lie among most studied methods of muscle recovery. Idea behind it is that super-cold, prolonged temperatures work well for reducing swelling & pain that comes as a result of muscle damage. Reduction in muscle swelling speeds up the process of recovery and enables muscles to regain their strength and power.
You might have heard a famous saying that time is the best healer and one of the most efficient recovery ways. Human body is equipped with an amazing capacity of taking care of itself if you give it appropriate time. Excessive exercise & heavy training without rest days limit your exercise gains and hinders your recovery. Resting & waiting allows your body to repair & heal itself at a natural pace. You can follow techniques such as massage for speeding up recovery. Massages improve circulation. You can do self-massages or do foam roller workout they aid in loosening your muscles. Gentle movement on your muscles promotes better blood circulation. It improves the overall nutrient supply & waste product transport in your body. It helps your muscle to refuel faster. Also practice positive self-talk. It's a wonderful way for a fitness enthusiast to recover.
