We all know that feeling when we have a great workout but the next day we are cursing everything. That is one of the important reasons why we don’t wish to go for gym or have tedious workout. But that is very important thing to do and you must not stay away from it and because there is care for everyone here, we are bringing to you simple yet scientifically proven ways to speed up muscle recovery. So that you no longer must face the body aches, or trouble walking. Exercising at your extreme point is very much necessary to have shape or the form of the body that you love. But when your muscles aches after a long workout means that you are in dire need of some rest and other things.
So, implement all the things mentioned below, the day after your workout to speed up your muscle recovery and have a wonderful day ahead to kick some more in the gym. Your body is different in each way from the person next to you. So, some of the tricks and ways may work and some may not, but is never foul to try.
The first and most important thing to remember while your workout is staying hydrated. Not only when your workout, but also after completing your session, you must make sure to keep drinking more and more water. It is because that the more water you drink, the better will be for your body to get rid of toxins and prevent dehydration. The dehydrated muscles then turn themselves into painful muscles. So, you should try to consume more litres of water on the days you exercise.
You might be tempted to have some beer or wine and relax after such a long and tedious work and gym. But you should avoid the temptation in all the ways possible. Because all the attempts that you made to recover your sore muscles will all be worthless if you don’t stop booze from getting to your body. It was found that if you drink alcohol after workout, it slows down the body ability to recover from the muscle tightness.
Get Restful Sleep
After a workout if you have planned something work related or running errands than change those immediately. The thing that you should be doing instead is resting. There is a false myth that the resting after workout will take away all the sweat you shed in the gym. But it is entirely wrong; instead if you get the perfect and undisturbed sleep, you can still lose weight while doing so. A restful sleep of at least 8 hours will make sure that your muscles get proper rest and they recover themselves while you sleep. So, stop pushing them too far.
Drink Protein Shake
As mentioned above, if you are cutting back on booze, you must include some protein shake in your diet. Even the consumption of proteins before and after workout can give you many benefits for your muscle recovery plan. It was through a research which says that protein shake consumption can help to reduce the seriousness and tightness of sore muscles after a workout. Not only that, it can also help you to speed up the recovery process. So, for a shake a 2:1 ratio of carbohydrate to protein is consider as ideal.
Grab a Painkiller
You can always rely on anti-inflammatory drugs such as ibuprofen for relief from muscle pain. You can easily have them and continue their intake whenever the bouts of soreness kick in. They can really help you top get going and help your muscles to recover faster than before. However, you should keep in mind to avoid NSAIDS on a regular basis without consulting your doctor. Painkillers can really help you to take care of the recovery of your muscles.
Use Foam Rollers
Foam rollers are cheap as well as effective in helping you to break sore knots and muscles which are tight. There has been research which shows that foam rolling can break up scar tissues as well as knotting your fascia. That is important because these knots are the problem that causes sore joints and muscles. So, spend some time rolling your muscles in morning and evening and get yourself the maximum benefits. Foam rollers are easy to get and you can also use them every day to make them a better companion of your muscles. They will also prevent more soreness from occurring.
Have a Cold Shower
People make a mistake of having hot showers which cannot give them any recovery but only relaxation. However, if you go for cold shower, you may not experience as much relaxation as you did while having hot shower but it is sure lot of better for recovery of muscles. Not only this, cold water has a lot of benefits for your body where it can also provide recovery from any muscular injuries too. So, get some cold showers and rejuvenate your body and don’t forget to use ice. Not in shower, on the sore muscles. Ice pack on the muscles for 15-20 minutes can make a lot of difference.
Drink Chocolate Milk
Now a thing that you can easily do it right away if asked to. You should always have chocolate milk after gym sessions as it finds that it boosts the rate of muscle recovery. A research study also shows that the chocolate milk is one of the effective recovery ways between two workout sessions. And don’t worry about consuming too much of sugar or calories as you can make your own healthy version of chocolate milk by combining milk, a bit of honey and raw cocoa powder. You can also take it with you at your work or gym place and have a bit of some time to release tensed muscles.
Try Cherry Juice
If you are not a fan of milk, then there is an alternative for that too. You can also try having some cherry juice. You can also try having some cherry juice and cherry supplements post workout. It is believed that it may help you to reduce the swelling and help your body to recover from a tough workout even faster. You can even have both the milk and cherry juice and see the faster recovery for yourself.
Stretch Out Every Day
One of the things that you can do to relax your muscles is stretching on off days. You should always keep the habit of providing light exercises to your muscles like stretching out all your body when you wake up and perform some light exercises like lunges, squats or something that you would rather prefer. This will help you to get ready for gym hour or also help you to help muscle recovery too. It was found that those who stretch every morning can also be preventing further injuries to their body.
And always make sure to intake a high protein rich meal or foods before going for workout. That will help your muscles to relax and perform. Along with these, if you do them accurately and correctly you can save yourself from muscle tension and easily help your body to recover faster from a workout than it usually does.