Recover Fast from Workouts

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Recovery from working out can sometimes be brutal, but there are many ways that the recovery period can be minimized, and recovery can actually be sped up after a hard work out.


Hydration

Start with making sure that you are getting the proper hydration, by flowing enough fluid to your muscles they are allowed to release toxins and acid build up.

Dehydration directly leads to increased and inflamed nerve pain receptors, so make sure that your muscles are adequately hydrated before, during and after a workout.

Stretching

Stretching before the workout, in between reps, and after working out. Stretching increases blood flow to the muscles and will help speed up recovery time.

This is the oldest trick up our sleeves, just like professional athletes after a game, ice for 20 minutes to reduce inflammation in the muscle tissue and decrease pain.

Proper food intake

You can also enhance recovery with proper food intake such as those containing high potassium, protein, and carbohydrate levels.

You will want to make sure that you eat within the first hour after a workout. One of my favorite after workout recovery snacks is to pack a banana into a protein shake.

Tart cherry juice after exercise has also been proven to reduce after workout tightness.

Sleeping

Make sure that you are getting at least eight hours of sleep each night, this helps the body get the rest it needs to produce growth hormones which it needs to repair tissue.

Avoid over working out the same work groups.

This means waiting at least 48 hours between weight lifting in the same muscle groups. The easiest way to do this is to rotate between each muscle group workout routine.

Long warm bath

Take a bath, soak in an Epsom salt bath for twenty minutes at the end of the day. Not only will this allow your muscles to relax, but your mind as well leading up to a healthy night’s sleep.

After taking a long warm bath, take in a small protein snack before heading to bed. Eating protein before bed allows your body to repair while you rest overnight.

Massage and Meditation

Invest in a foam roll, trust me, this will become your best friend. Foam rolling allows you to massage your muscles, lessen inflexibility and break up built scar tissue.

Try meditation, allowing your mind to focus on recovery and healing isn’t just for the faint of heart. Meditation allows not only your body but your mind to rest and recover as well.

While meditating also try yoga as an alternative method of increasing mental recovery and as a relaxation method to aid in loosening tight sore muscles.

Take a break, yes, you heard me correctly.

Take at least one day a week to rest your body, mind, and soul from the previous six days of hard work.


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