Getting in a good workout is super important if you have a fitness goal. But recovering well from a tough training session is equally important if you want to keep progressing. It also ensures you are free from aches and injuries after each of your workout sessions.
In this article, we have listed a few crucial things that will help increase both the quality and speed of muscle recovery so you continue on your fitness journey.
Drinking enough water after exercising is essential to recover. Without sufficient water, you’ll not be able to reap the benefits of the grueling workout that you’ve just completed.
Water is required for many of the crucial functions in the body. Like transporting oxygen and nutrients to your cells, which will help the muscles recover.
Get in the electrolytes
In addition to water, you must ensure that your body gets all the electrolytes excreted via sweat during the workout. Electrolytes contain minerals such as magnesium, potassium, sodium, and calcium. They are vital to the nervous system, which determines the function and recovery of the muscles.
Protein is the building block of muscles, so it’s a no-brainer that getting in the right amount of protein will speed up muscle recovery. So, prioritize protein at each meal.
Some people manage to hit their protein macros but miss out on the essential amino acids. You can consider taking an essential amino acid supplement to ensure this doesn’t happen to you.
Enjoy the rest days
Not working out even for a day feels like a waste when you have an eye on the goal. But this is not the case. Our body needs rest so that the muscles can recover. So, ensure you get enough rest days from strength training during the week.
If you do have a weight loss goal, you can burn a few extra calories by doing a light workout at home on a space saving elliptical or a rear drive elliptical.
Get enough sleep
Resting properly is one of the most efficient methods to recover from any type of physical strain. Sleeping allows your muscles to heal. In addition, hormones like testosterone and human growth hormone are elevated during sleep, which can help you achieve even greater results the next day. If you can sleep eight hours per night, you’ll not only be able to recover faster but also decrease the risk of suffering an injury.
Don’t forget your stretches
Stretching is essential after every workout as it reduces the strain on the muscles and joints and increases flexibility.
Also, you can incorporate dynamic stretching as part of your warm-up routine to prepare the muscles you’re planning to use during your exercise.
Eat nutritious food
Consuming nutritious foods can give your body the right fuel to function and recover. What you put into your body is vital because your recovery depends on the vitamins and nutrients you consume.
We all know the importance of a good workout, but we shouldn’t neglect recovery. This is true if you want to bulk up or lose weight. Be consistent with your workout and recovery regime, and you will see great results.
Name: Khushali Shah
Occupation: Co-owner of healthyandkhush.com
Hi, I’m Khushali. I have struggled with weight loss my whole life. Having lost over 25kgs in the last few years, I have learnt a thing or 2 about weight loss and healthy living. I love to share science based tips and hacks that have worked for me through my blogs.