There are many supplements and techniques that aid in muscle recovery. However, getting a good night’s sleep and eating healthy foods will never be out of the list. Muscle recovery is always associated with an overall healthy lifestyle. Without proper nutrition and enough rest, any recovery method can be difficult and may take some time.
In the first part of this post, we will share some of the proven tips that will help you maximise your muscle recovery journey. Keep posted for the second part of this series.
Using protein before and after workout
The proteins making up your muscle fibres can be damaged when you exercise. That is why having protein before and after a workout can help repair this muscle damage. Consuming protein workout supplements can also increase the process of muscle protein synthesis. Research has revealed that 20-40 grams of protein can help with muscle growth.
Using carbohydrates after a workout
Your muscles store carbohydrates in the form of glycogen. When you perform short-duration and intense exercises, the muscles utilise glycogen as the main form of energy. Examples of carbohydrates in the GI range are sugar, rice and potatoes.
Make sure to keep proper hydration
It is highly advised to keep your body hydrated so that muscles will repair fast. Keep in mind that you can be at a higher risk of being dehydrated when you exercise during humid or hot weather.
Eat healthily, following an overall balanced diet
An overall healthy diet can help you prevent the development of nutrient deficiencies that hinder muscle recovery. Make sure to:
- Minimise the consumption of highly processed foods
- Get at least 1.4 to 1.8 grams of protein for every kg of body weight
- Eat plenty of vegetables and fruits
Use creatine monohydrate
According to research, creatine might effectively aid athletes to recover from intense training. As one of the most well-known supplements, creatine can help in reducing inflammation and muscle problems. It also replenishes the glycogen in your muscles.
Use Recov protein concentrate
Protein supplements are also proven to promote better muscle recovery. Recov, a potent and powerful protein concentrate, is designed to promote healing, gain strength and optimise recovery. It comes in tablet form, so it’s convenient to take, and you can experience the benefits within minutes of taking it.
Getting more sleep
Yes, as we all know, sleep is the best form of rest. It gives the muscles time to recover after hours of exercising. If you do more rigorous exercise, you should get more sleep. Most professional athletes sleep 10 hours or more at night.
Remember that sleep deprivation can impede muscle recovery because it impairs the production of hormones responsible for muscle growth.
Most athletes incorporate massage in their training sessions to lessen their soreness. Experts agree that massage has a significant impact on improving flexibility and reducing muscle soreness after a workout.
Contrast water/bath therapy
Alternating periods of submerging in very cold water and very warm water is known as contrast water therapy. Doing this can stimulate the dilation and contraction of the blood vessels and heart rate changes.
If you want to promote muscle recovery, knowing the tips mentioned above will definitely help. Along with taking protein supplements, a healthy lifestyle coupled with rest, regular massages and even contrast water therapy will surely help your muscles recover effectively.
If you’re looking for the best protein supplement in Australia, make sure to check out Recov today! We offer a highly powerful protein concentrate to promote and enhance recovery, healing and strength.