Muscle Recovery Tips 💪
Lactic acid and delayed onset muscle soreness (DOMS) can be some of the reasons why you probably aren’t hitting up the gym as much as you should be. But how is everyone else at the gym almost every single day? And sometimes multiple times a day! We can all agree that feeling stiff and sore is extremely uncomfortable, but there has to be a way to get through it easier, and there is! It’s all about recovery.
Recovering quicker from your workouts allows you to be back in the gym, faster, and stronger. There are a few ways to optimize your muscle recovery, through nutrition, specific exercises, and supplements. Let’s start with something you can change right away, and that’s learning what fuel to put in your body post workout. We will start with 3 easy items: Protein, Omega-3 Fats, and Coconut Products.
Even if you're not weight lifting, that doesn't necessarily mean muscles don't need to be fueled. Sometimes we focus way too much on the carbohydrates, and we forget that protein is responsible for muscle repair and maintenance.
Foods high in protein can be:
Eggs, lentils, quinoa, chicken, beef, fish, cottage cheese, turkey, Greek yogurt, tofu, etc. You can also take it in the form of a shake.
is an all in one complete bio-available protein, containing all of the essential and non-essential amino acids. These amino acids are in charge of preventing muscle tissue breakdown. In addition, Iso Wurx
contains cysteine, protecting the cells from free-radical damage, and supporting the entire immune system.
Training too much without proper recovery can take its toll on the muscles, joints, and organs. When combined with daily stress and poor eating, you aren’t left with much leverage. Omega-3 fats help maintain a balance. Because the body doesn't make them on its own, these fats are essential to proper brain function, nervous system development, and cardiovascular health. Fish like wild-caught salmon, sardines, black cod and herring are great sources for omega-3 fats. Omega-3 fatty acids are a primary part of the nervous system and brain. They help maintain cognitive function and overall nervous system health during childhood and throughout life. As we age, omega-3 levels decrease, which heightens the risk of heart disease of neural disorders. Two omega-3 fatty acids are especially important: DHA and EPA.
Depending on your goals, anywhere from 10%-20% of your diet should contain fat.
Coconut oil stands out among other types of fat. Coconut oil contains Medium Chain Fat (MCT’s). Because of the way it gets absorbed in the bloodstream, this fat is ideal for stamina, recovery, and endurance. It can be added to smoothies or used for cooking. It can even be thrown into baked goods instead of butter. Perfect for a post workout treat. Coconut Oil has become increasingly popular and touted as a healthy fats powerhouse food, delivering various medium chain triglycerides that help boost energy, focus, and immune function.
Another coconut product great for recovery is coconut water. Electrolyte balance is critical during and after exercise, and many people look to sports drinks to rehydrate. However, those sports drinks can come with unwanted additives such as sugar or other processed flavoring. Coconut water is perfect for electrolyte and carbohydrate replacement. It can be taken before, during, and after any physical activity. Now that we have gone over these simple things you can add to your diet, let’s go over some exercises you can be doing to reduce muscle soreness.
Some research suggests that just 10 minutes of deep tissue massage enhances the effectiveness of mitochondria in the cell walls, while also creating a pain-relieving feeling. Recent studies have also shown that there is more mental recovery than actual physical recovery. Using a ball or foam roller works well with knots and adhesions. Massaging may also help bring fluid balance back into the muscles, and potentially increase mobility and flexibility.
Ice and Heat Application
There’s much debate over heating and icing. Heat is typically used to help with joints and muscle spasms. Ice is an anti-inflammatory and can help reduce DOMS. If it’s a persistent pain or sore lasting over four days, think about consulting with a professional to see if you can prevent a bigger issue from arising.
Not only is it important to stay hydrated during workouts, it’s also important to drink water consistently throughout the day. Females should try drinking at least 9 cups of water a day. Males are looking at about 13 cups daily.
Shuttle Nutrients Around
General exercise, including anaerobic conditioning like walking or a light jog, is safe to be done a day after an intense workout. It helps get rid of lactic acid that may be contributing to any muscle soreness. It can also help loosen and stretch your muscles more than if you were sedentary, “recovering”. The important thing here is to listen to your body, and not overdo things.
If possible you should be sleeping anywhere from 7-9 hours. If you have to split up sleep time take naps when you can, or sleep in during the weekends. Because you aren’t moving while you sleep, oxygen flows to your muscles better, aiding the recovery process. If you are really looking for an extra edge in your recovery, whether it be to recover quicker, for performance purposes, or recreational, you may want to look into these muscle repair supplements.
Some BCAA supplements like Amino Wurx
, contain a 2:1:1 Ratio, activating the mTOR pathway in the skeletal muscle, creating a much quicker rate of recovery and muscle building. BCAA’s can be used as a source of energy for your muscles. It has also been shown to keep your body in an anabolic state, and help delaying or slowing down muscle fatigue or soreness.
L-Glutamine can help athletes, and those recovering from injury with healthy muscle growth. Muscles under tension in exercise or other activity causes damage. Glutamine works by stimulating tissue repair. This helps protect against future damage, rebuilds muscle, and promotes size and strength.
WHEY ISOLATE PROTEIN
Protein helps to build and repair tissues especially when tearing them during workouts.
is delicious and the protein of choice to help you recover and build lean muscle. It delivers vital nutrients and amino acids needed to repair damaged muscle tissue. Without the proper nutrients, there is no muscle recovery. This leads to muscle soreness, and could influence the way you start your next training session. Whether that be lacking energy, strength or endurance. Staying on top of your recovery allows you to get back into the gym quicker and with less muscle soreness. You don’t have to do all of these at once, but try them here and there as needed. In the long run, if you are taking advantage of all of these tips on a daily basis, your muscles will recover quicker without a doubt. Whether you are trying to lose weight, build muscle, or an athlete going through hours of vigorous workouts, recovery is key in you accomplishing your goals. Allowing you to workout more, in turn burning fat, building muscle, and improving your performance.
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