“Work on the perfect body does not stop at the end of the training. If you want to achieve your goal you should remember about muscle recovery.”
The training is over, but the process of fat burning continues even after you left the gym. And the overall effectiveness of weight loss will depend on how well you have chosen a recovery strategy. Today, there are many ways to quickly recover muscle. In this article, we will talk about basic muscle recovery tips.
In the struggle for results, it is important not only to train, but also to properly recover. After all, when your muscles recover, you burn almost as many calories as during weight loss training. Physiologists, nutritionists and fitness experts recommend that you carefully follow the instructions, then you will get the desired result much faster.
So where do you start? To get started, give yourself the installation to adhere to these simple, easy, and even pleasant rules. Further, it will be easier.
1. Sleep is the Best Recovery after Workout
We have already told you about the healing power of sleep, and we will continue to convince you of this in this article. Firstly, during sleep, our body recovers best through the production of growth hormone, which is responsible for muscle growth. Secondly, scientists have proven that the reason for weight gain is … lack of sleep! When our organism does not get enough sleep, the gastrointestinal tract produces more ghrelin, a hunger hormone that causes thirst for sugar, but reduces the amount of leptin, a satiety hormone. Therefore, get enough sleep if you do not want to regain lost pounds!
Pay attention not only to the quantity, but also to the quality of sleep:
- forget about electronic devices at least an hour before bedtime
- pick up a comfortable mattress and pillow
- after an evening workout, at least 2 hours before bedtime should pass.
2. Water for Muscle Recovery
Even in the gym, do not forget about drinking water. Dehydration is the worst enemy at the stage of recovery, because it can not only negate all your efforts, but also seriously harm your health. There are many opinions about how much water you need to consume per day. We recommend a simple formula: multiply your weight by 30 ml, and add about half a liter for every hour of training. This will help you recover much faster!
Do not even think that muscle pain after an intense workout is a reason to lie on the couch the next day. For recovery, a moderate physical activity is perfect. Due to the fact that you disperse blood, the flow of nutrients will increase, and work on muscles will continue.
We do not mean performing strength exercises, but walking, cycling, yoga or even dancing will not only improve your mood, but also reduce muscle pain.
You can try to repeat the previous training, only in a lighter mode, paying more attention to technique. All this will help to avoid difficulties during next training!
3. Post Workout Meals
Fitness magazines and blogs are full of post-workout nutrition tips for muscle recovery. We will list the most basic of them. First, you have to eat. Do not naively believe that a snack after a workout is enough. Scientists have proven that if you want to keep the result, you should eat after the training. In the last minutes of an intense workout, cortisol is released, a stress hormone that inhibits muscle recovery and promotes fat accumulation. Avoiding this is as simple as taking a protein no later than an hour after training. A hard-boiled egg, low-fat cottage cheese, or milk smoothie would be a great post workout meal. High protein foods should become your companions during the period of accelerated muscle recovery after strength training.
4. Massage for Recovery after Strength Training
Besides the fact that massage is a pleasant procedure, it also contributes to recovery, accelerating it by 60% due to increased blood flow to the painful area. To reduce tissue inflammation and accelerate muscle recovery, massage your muscles for 10 minutes before bedtime. Rub especially stressed areas with your palms. If you feel a tightening, pay special attention to this place, massage longer, gently shedding the pain area. In case of severe pain, put a cold compress – this will relieve discomfort. If the pain does not subside for several days, consult a specialist.
Now that you know what contributes to the muscle recovery, we hope that things will go even faster and you will soon achieve the desired result.