Looking to amp up your workouts? Finding yourself in a fitness rut? Whether you want to decrease your running time, or you’re finally ready to dust off the heaviest dumb bells you own and incorporate them into your next strength training session, your body is most likely going to feel it – anytime you want to increase your muscle fatigue threshold, the first thing you will often struggle with is soreness.
Besides making sure you take a day off regularly, what else can you do to speed up your muscle recovery so you can tackle your next workout with ease? Consider the following tips which can help you stay active without needing NSAIDS or longer rest days.
6 Ways to Speed Muscle Recovery
- Hydrate Often. Not only is proper hydration important for overall health, but it is essential for post-workout recovery was well. That’s because being dehydrated reduces blood flow, which can limit the conveyance of essential nutrients and oxygen to your muscles, leading to increased muscle fatigue and a higher likelihood of cramping. Aim to drink at least 2 liters of water each day, or more if you’re amping up your cardio, sweat a lot or live in a warm climate.
- Add Electrolytes. Consider adding electrolytes, such as magnesium, potassium, calcium and sodium to your water. Not only will most electrolyte powders provide an interesting boost of flavor, but a study conducted in 2004 revealed they are also important to replace after strenuous exercises because they calm your nervous system while nourishing your muscles. A glass of cold milk, coconut water, a fruit smoothie or tart cherry juice are some other beverages you could explore which are also rich in electrolytes and anti-inflammatory compounds.
- Sleep More. Catching enough Zs is important for muscle recovery, mainly due to how sleep affects hormone secretion. Studies have shown that sleep deprivation is known to alter not only hormones but also cytokines that might be related to skeletal muscle recovery, impairing the body’s inflammation reaction and muscle growth. Many well-known athletes, including Roger Federer, Usain Bolt and LeBron James have stated that they regularly get between 10 to 12 hours of sleep a day. But if you’re not a professional athlete then aiming for 7 to 9 hours of quality sleep each night should be enough if you’re physically active.
- Boost Protein. Exercise, especially strength training, creates tiny tears in your muscle fibers, but consuming protein after your workout can help give your body the raw material it needs to repair this muscle damage. The International Society of Sports Nutrition suggests consuming between 1.4 to 2 grams of protein per kilogram of body weight for building and maintaining muscle mass. Meals that contain a balance of carbohydrates and protein are ideal, such as oatmeal and eggs for breakfast, a midday snack of yogurt and granola, a sandwich with a glass of milk for lunch and chicken over rice for dinner.
- Wear Compression Garments. Ever wonder why athletes prefer compression garments when training? It’s not just because they look good in the gym! The tightness of the fabric helps promote blood flow through deeper blood vessels rather than those on the surface, which may aid with clearing waste and providing nutrients to the muscle fibers, aiding in muscle recovery by improving deep tissue blood circulation. Research also reveals that compression clothing may help reduce your perception of muscle soreness, as well as inflammation and swelling, without negatively influencing your physical performance.
- Consume Body Rebuilder Tincture. Designed to replenish your body after extreme endurance sports, this tasty blend can be added to water, smoothies or taken by itself – it’s up to you! Formulated with herbs traditionally used to recharge energy levels, including Eleuthero Root, Ashwagandha Root, and Schizandra Berry, it will help you push a little further during your next workout. It also contains plants that help to cool inflamed tissues, such as Turmeric Root, Licorice Root, and Peppermint Leaf, so you won’t be as sore after your next strenuous sweat session. A powerful vitamin boost with Nettle and Alfalfa Leaf helps you stay nourished and keeps your electrolytes in balance and finally Comfrey Leaf and Tribulus help your tissues regenerate more quickly, making you stronger and ready to bust through fitness ruts or challenges.
Take your fitness level up a notch with these easy tricks and tips – you’ll be ready for that next marathon or triathlon in no time!