Have you been thinking about speeding up your muscle recovery? But don’t know how to go about it? Fret no more because we can help with that.
Muscle recovery is needed after a long day of workouts. We are going to speed run a few for you. Drink plenty of water and stay hydrated. Have an ice bath after a workout and also take plenty of rest.
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7 Methods to Speed Up Your Muscle Recovery
Here are a few methods to speed up your muscle recovery process.
Method # 1 Use Recovery Tools
There are numerous advantages to employing recuperation items such as foam rollers and massage guns. For openers, they may relieve painful joints and calm fatigued joints.
The finest massage guns for recovery employ a pulsing action to release muscles after a long run or a strenuous workout. Meanwhile, a foam roller can relieve strain on your spine by softly stretching out your back.
Foam rollers have become an essential part of many athletes’ training routines. It is intended to work by causing the self-myofascial release and is the loosening of the piece of tissue that rests on a muscular exterior.
Muscle pain can be caused by constricted fascia in some situations, and tapping on it is intended to loosen that grip. This is aimed to enhance joint range of motion and minimize DOMS. You can also look to using yoga wheels or a chirp to relieve some of the stress on your muscles. Although the two are relatively the same, there are proponents on either side of a chirp vs yoga wheel fight arguing their differences.
Method # 2 Stay Hydrated
Well-hydrated muscles are strong muscles! Staying hydrated after strenuous activity is an excellent strategy to avoid dehydration while also aiding in removing toxins from your body. Parched joints could become stiff. Therefore it’s critical to stay hydrated. Dehydration might hinder your muscles’ ability to heal. You are more likely to become dehydrated if you operate in hot or humid temperatures.
Method # 3 Maintain a Balanced Diet
Nutrition is critical to muscle repair. Many meals and beverages might help alleviate discomfort after a vigorous exercise. Examples are starchy veggies, eggs, coffee, beet juice, and fatty fish. These are all nutritional substances that can help with muscle recovery. While your overall diet is most important, some foods and drinks like sour cherry juice, fatty fish, watermelon, and whey protein may expedite muscle recovery and lessen exercise-related discomfort.
Method # 4 Have an Ice Bath
Ice baths help treat and promote healing by altering the circulation of blood and body fluids. Whenever you lie in ice water, when you come out, they reopen.
Ice baths relax the nervous system, allowing you to relax and stay better. As a result, your reflexes and quickness may enhance in upcoming sessions. Ice baths aren’t required, although they may aid you in healing faster. If you have exposure to a chilly tub, soak in it at least twice a week.
Method # 5 Take Proper Rest
Resting is equally as vital as exercising. A healthy exercise plan would be incomplete without adequate relaxation. Regular rest periods cause your body to recuperate and mend. Irrespective of your fitness level or sport, it is essential for improvement. Skipping rest days, on the other hand, might lead to overuse, injuries, or burnout.
Remember that exercise diminishes the glycogen stores in your muscle. Muscular tiredness and discomfort will occur if these stores are not replenished. Furthermore, muscle function requires glycogen even when you are not exercising.
Each individual’s optimal rest day is varied. It is determined by the intensity and frequency of your regular activity and your habits outside exercise.
Method # 6 Warm Up Before a Workout
Taking a moment to do a good warm-up can reduce muscular pain and decrease your potential for injury. Warming up properly is especially crucial before cardiovascular training and slow, erratic exercises like strength training, pull-ups, or single-arm rows, in which the muscle lengthens and tightens simultaneously.
Dynamic stretching improves blood circulation and activates the muscles essential for athletic performance. At the same time, static stretching does not do so. But it doesnr’t mean static stretching isn’t vital.
They aid in increasing the strength and flexibility at the connections that link muscles. These exercises are essential for ordinary and athletic activities, including lifting weights, running, and everyday routines.
Method # 7 Drink Chocolate Milk
When choosing a liquid to swallow after a long, hard workout, there are many sports drinks to choose from. According to studies, chocolate milk is another workout recovery drink to add to the list. Chocolate milk may seem out of place here, but it is an excellent muscle relaxant.
Chocolate milk contains the appropriate 3-4 gram carbohydrate to 1 gram protein ratio. Furthermore, as a complete protein, it delivers the critical amino acids your body cannot produce. In other words, drinking plain old water after exercise simply replaces sweat losses. It also helps regulate your calorie intake every day.
We have covered everything to be said regarding speeding up your muscle recovery. Muscle recovery can be painful if not done correctly and can cause issues while exercising later if the muscles don’t properly recover.
So, we have covered seven methods to aid in the process, which should ensure you can continue to exercise without many issues day in and day out. Let us know in the comments if you think we missed anything.
Which is the best after-workout recovery method?
Have a light breakfast or lunch 45 minutes after finishing your workout. This will assist in replenishing muscle energy reserves and initiating the healing process. Consume carbs and protein-rich foods. Carbs help to replenish stored glycogen, allowing you to replenish your batteries.
Which muscles recover the most quickly?
That said, muscle fiber parts heal at varying speeds, with fewer muscle fibers, triceps, and calves—recovering faster than larger muscles—lats, quads, hamstrings, and so on. Furthermore, various people can endure varying amounts of training volume.