7 Natural Ways to Boost Muscle Recovery

12
Feb
2021

Many cyclists use the off season to build muscle, or weight training might be a part of your year round activity.  Either way, muscle recovery in very important.

Educating yourself about exercise is key before you get into an effective workout routine. Doing your research will allow you to set goals and learn what to expect from your workouts. It can also prevent the risk of injuries occurring and enhance your results. One of the main reasons many of us exercise is to build muscle. Having more muscle can aid weight loss, improve strength and it can make people feel more confident and comfortable about their image. Giving your muscles time to recover will lead to growth. Today, we will be taking a look at 7 natural ways to boost muscle recovery.

Adjust Your Diet

Adjusting your diet to meet your physical needs and energy levels is essential during and after a workout. Perfecting your pre-and post-workout nutrition will depend on your goals and will require careful planning and research, but the results will make it worthwhile. As an active person, you should eat enough carbohydrates as they delay fatigue and fuel the body, which enhances your performance.

Add More Protein

You should also add more protein to your diet. Protein reduces muscle soreness, promotes growth and repair, and boosts your glycogen storage. If you exercise regularly, eating the right amount of protein throughout the day, especially after a workout, will boost muscle recovery. You can consume the right levels of protein through your diet, but protein supplements are a more efficient option.

Drink Enough Water

Drinking enough water throughout the day is essential for your health and wellbeing. When you exercise, you will lose excessive amounts of water through your sweat, which can lead to dehydration. Staying hydrated before, during, and after your workout will regulate your body temperature and keep your joints lubricated. It also helps with transporting nutrients that support energy levels and health.

Don’t Avoid Rest

Rest days from your workouts will give your body time to consolidate the hard work that you have completed. Recovery is important when it comes to your performance at the gym. If you are sore and your body is healing, you will struggle to reach the same targets as the day before. Prioritizing rest days will reduce the risk of overtraining or workout plateau. It can also prevent injury and frustration.

Get a Massage

Getting a massage is a relaxing and therapeutic way to improve muscle repair. The best results can be seen from compression techniques. A massage works so well because it increases the oxygen and blood flow to your muscles. In some people, it can also decrease the build-up of lactic acid, which is one of the first signs of sore muscles. Everyone will respond differently, but it is a relaxing thing to try.

Baths and Showers

After a workout, most people will head straight into a bath or shower to refresh. Adding a twist to this hygienic practice could boost your muscle recovery. If you prefer to relax in the bath, then adding some therapeutic Epsom or tropical sea salts can aid your body during its recovery process. If you prefer the shower, taking a steam shower could improve circulation and reduce muscle soreness.

Try ‘Active Recovery’

Active recovery is a simple cool-down method that should be carried out after a workout. It consists of performing 5-10 minutes of low-intensity exercise after you train. This will get your heart pumping, which will aid the disposal of metabolic waste that will have built up in your bloodstream. Research suggests that this technique can lessen soreness after a workout and boost muscle recovery.

Boosting muscle recovery will require you to work and rest properly. Fueling your body with the right nutrients is also essential for results. Once you find the right balance between working out and resting, you will start to see positive results from your exercise routine.

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Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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