How to accelerate muscle recovery?
Nothing derails the motivation for working out as bad as sore muscles from the gut-wrenching workout session the day before. You can feel the soreness while doing daily chores, climbing the stairs, and even resting. And while there’s little that you can do to scoop out the pain completely, there’s a lot that you can do to shrink it to manageable levels and speed up the entire process. This blog discovers how to accelerate muscle recovery and the best practices to cut recovery time. However, before diving deeper into it, it is essential to understand what happens inside the body after a crushing workout.
As you might know, when the muscles in the body are exposed to resistance training, they break and tear. As a reflex, the body repairs the muscle damage so that the next time the muscles are put under the same stress, they do not break. It’s the same reason why the same workouts that once were exhausting become easy after a certain period. Because now the muscles are much stronger. It’s when the body is repairing muscles you feel sore. Here are some of the ways on how to accelerate muscle recovery.
How to accelerate muscle recovery
Importance of hydration on muscle recovery
Rehydrating yourself after workouts is incredibly important for an effective recovery. Not only that, but according to a study, just losing 2% of your body weight in fluid can decrease performance by up to 25%. Therefore, in the series of how to accelerate muscle recovery, it is essential to stay hydrated at all times. But that’s only half the story since water alone only fills in for the water you lost through sweat. Your body also needs minerals like potassium, magnesium, and calcium, so it’s essential to include fruits and vegetables in your diet. Some of the best post-workout foods include watermelon, apples, banana smoothies, and tuna.
Cool down
Another tip that can save you from additional soreness is to let yourself cool down after an exhausting workout. It doesn’t have to be a lot, either. A couple of minutes of walking to get the blood flowing without exerting the muscles too much can do the trick. This especially holds true for a HIIT session where you’re constantly pushing yourself through explosive exercises. Now it’s by no means a cure-all, but little things add up, and if you follow everything mentioned here, you will notice a significant change in your recovery rate.
Sleep well
If there’s one thing you need to remember on how to accelerate muscle recovery, it’s a good night’s sleep. The body performs most of its recovery and building of muscles while sleeping. Plus, muscle-building hormones like testosterone are also at their peak. And therefore sleeping 8 hours a night every day is a must. If you struggle with falling asleep past your bedtime, try implementing the 3-2-1 rule: no food or alcohol 3 hours before bed, no work 2 hours before bed, and no screen time 1 hour before bed. Many high-performance coaches endorse this rule, and it has done wonders for people all around the world.
Stretching
You can as well speed up recovery and reduce muscle soreness by stretching before and after workouts. Stretching before the training helps in warming up the muscles and improving blood flow, which helps in faster recovery during the workouts. Stretching after a workout helps cut down the recovery period and helps in getting back to the gym faster than otherwise. Plus, stretching has many more benefits, like helping your joints move through the full range of motion and decreasing the risk of injury.
Workout supplement
Another way on how to accelerate muscle recovery is using an aggressive workout supplement upgrades all areas of your gym routine, including faster recovery. Two supplements particularly stand out for recovery: Matrix Black and LGD-4033. Matrix Black is an incredibly powerful all-rounder supplement and can completely transform you within weeks. LGD-4033, on the other hand, is a SARM that’s relatively light but still gives good results. According to research, it also accelerates the muscle-healing process and, ultimately, recovery. You can find both these supplements here.
Ice baths
You might’ve seen videos of top athletes taking a dip in freezing water or getting into a tub full of ice. According to research, ice baths help relieve swelling and soreness. They flush out lactic acid, too, and are a great way to kickstart the healing process. If you cannot take ice baths, cold-water showers are a good substitute. It’s also worth noting that both these options lower the body temperature, so they’re beneficial only for a short period. Doing them for prolonged periods can have a negative impact.
Conclusion: how to accelerate muscle recovery
This brings us to the conclusion on how to accelerate muscle recovery. Although you cannot completely wipe recovery or muscle soreness out of the equation, following these practices will assist your body in cutting the recovery period shorter. You can also get better results from your hard work by using potent supplements like Matrix Black. Using such a powerful supplement enables the body to build muscles faster and recover quickly. Also, you will have much better gym sessions and a lot better gains in a significantly shorter period.