Have you been training hard? If you do, it might have felt good for some time until you experience Delayed Onset Muscle Soreness (DOMS). DOMS is that crippling muscle ache that lasts for days after a day of hard training—it’s annoying and could prevent you from training. However, it’s important you don’t push it.
Here are some of the best things you can do while you’re recovering.
Keep Yourself Hydrated
Nothing beats keeping yourself hydrated, and this is very important for post-workout recovery. Rebalancing your electrolytes after difficult training is crucial because they are essential for your nervous system. Moreover, you use up electrolytes during muscle contraction. To get more electrolytes, develop healthy eating habits by incorporating more fruits and vegetables into your diet.
A glass of milk or smoothie after a workout can also help replenish lost electrolytes in your blood that will support recovery.
Grab a Post-Workout Snack
After your training, grab a healthy snack that contains carbohydrates and protein to help you recover more quickly. This will provide you with the nutrients your muscle tissue needs to begin repairing.
Fruit with yoghurt or even a coffee smoothie is a good option after a morning workout. There are many quick, healthy snacks that you can choose from today.
For those who are on a plant-based diet, you can try high-protein foods like almonds, tofu, chickpeas and many more. It’s also a good idea to have a high-protein snack at night to help with muscle repair.
Have a Workout Supplement
Trainers and athletes often use Branch-Chain Amino Acids (BCAAs). Women who take these supplements prior to their workout may experience less post-workout soreness and shorter muscle recovery time.
If you are on a plant-based diet, taking BCAAs may not work for you; instead, indulge in post-workout snacks that you enjoy.
Make Sure to Warm Up
Five minutes of warm-up before you train is extremely effective. It will help minimise DOMS and decrease the risk of an injury. This is most important if you plan to do deadlifts, pull-ups or single-arm rows.
Dynamic stretching before your workout can activate the muscles you plan to use. It can lengthen and activate the muscles to help prevent overstretching, strain or injury during a workout.
Take Time to Cool Down
What do you do after training? Do you immediately hit the showers? No. Taking 5-10 minutes to cool down, whether by jogging or walking on the treadmill, can help with recovery. Once your heart rate has slowed down, do some static stretching where you hold a stretch position that will help improve your range of motion.
Your Road to Recovery
DOMS can hinder you from training fully; plus, it’s an annoyance. Use these tips to help you with better muscle recovery. For sure, you want to be able to train again. Moreover, taking care of your muscles after a hard training is crucial to your overall health.
This isn’t the end of our post. We have more tips to share with you on the second part, so keep your eyes peeled!
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