The day after a tough workout in the gym or a long run is the worst. That’s the time when you will feel aches all over your body. It will be hard for you to get up or run or carry heavy things. While experts claim that the recovery period is an essential part of your fitness regimen, we cannot deny the fact that the pain and discomfort that comes with it can be a big hassle to you.
Well, you will be surprised to know that there are plenty of ways on how you can recover faster from your workouts. Here are some of them:
It is important that you take some time to rest because that is the time when your muscles can get their much-needed recovery period. There’s no better way to rest than to have a good night’s sleep. Lack of sleep can negatively affect the mechanisms that are responsible for repair and recovery. It is also said to highlight your perception of exhaustion and can make you feel more tired than ever.
When you sleep, your body secretes hormones that are needed to induce the recovery state in your body. That’s why it is recommended that you get at least 8 hours of sleep the night after your workout.
2. Get a massage.
A massage has long been the post-workout recovery method of choice by athletes and gym enthusiasts, and this is due to good reasons. For one, a massage can loosen up tight muscles and ultimately, reduce muscle aches. In addition to that, it is also said to improve blood circulation. As a result, the nutrients and oxygen that your muscles need for recovery will also be increased. After a workout, it is vital that you take care of you with a massage in Montreal so you can reap the said benefits.
3. Drink water.
After a workout, the amount of electrolytes and water in your body is depleted. Without these substances, the metabolic rate of your body is decreased, and it will take a longer time for your muscles to fully recover. To address this, the best thing that you can do is to drink at least the required minimum amount of fluid intake per day which is 3.7 L per day (males) and 2.7 L per day (females).
4. Take some supplements.
Vitamins and minerals play an important role in the recovery process. After a workout, the free radical levels in the body are high and may further create damage to the muscles. Certain vitamins can promote the breakdown of free radicals to prevent further damage to the body. Fitness experts recommend that you take Vitamins C, E and D as well as ALA supplements after a strenuous workout if you want to boost the recovery rate of your muscles.
5. Eat protein the next morning.
Proteins are the building blocks of our tissues, so the best thing that you can do to start muscle repair is to consume lots of it, especially in the morning. Eating protein-rich breakfast meals can help to jumpstart the healing process of your muscles and at the same time, minimize the unhealthy cravings that you may experience all throughout the day.
Building muscles and boosting your strength and performance is not just about what’s happening inside the gym. Planning your recovery as well as maximizing your downtime matters too. In addition to that, the faster you will recover from your workout, the sooner you can go back to your fitness routine. So try out these post-workout recovery tips and make the most out of your workouts.