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This content is for informational purposes only and is not intended to provide medical advice.
It’s no secret that a good night’s sleep is essential for overall health and well-being. What you probably don’t know, however, is that getting enough quality sleep is especially important if you’re trying to get in shape and build muscle. That’s because, during rest, your body repairs the damage done to muscles during exercise. If you don’t get enough sleep, your muscles won’t recover as quickly – which can seriously hamper your progress at the gym.
Fortunately, you can start doing a few things to speed up muscle recovery after a workout and help ensure that you’re getting the most out of every session. Here are eight tips for faster muscle recovery:
1. Get enough sleep
As we mentioned, sleep is crucial for muscle recovery. Most people need around eight to nine hours of sleep per night, but if you’re working out regularly, you may need more. Consider tracking your sleep habits weekly to see how much sleep you get. If you’re not getting enough, make an effort to go to bed earlier or take a nap during the day.
It may seem like sleeping more would make you tired, but the opposite is true. When you’re well-rested, you’ll have more energy for your workouts and be able to push yourself harder, leading to better results.
2. Get muscle recovery drinks
There are a variety of drinks on the market that claim to help with muscle recovery, and many of them do contain ingredients that can be beneficial. For example, chocolate milk is an effective post-workout drink because it contains carbohydrates and protein, which help repair muscles. Coconut water is also a good choice, as it’s packed with electrolytes – minerals like sodium and potassium that are important for hydration.
Many high-quality brands make muscle recovery drinks, so experiment to see what works best for you. You can check here if you wish to research a bit more on this topic.
3. Get a massage
A massage can do more than just feel good – it can help your muscles recover from a workout. That’s because a massage helps increase blood flow to the muscles, delivering nutrients and oxygen essential for repair and growth. Massage can also help reduce inflammation, speeding up the healing process.
If you don’t have time for a professional massage, there are plenty of ways to give yourself a self-massage. Use a foam roller, tennis ball, or lacrosse ball to work out knots and trigger points in your muscles. You can also use your palms for kneading the muscles – just be sure not to put too much pressure on any spot.
4. Eat foods that help with muscle recovery
What you eat significantly affects how quickly your muscles recover from a workout. Certain foods can help reduce inflammation and promote healing, so include them in your diet. Some good choices include salmon, blueberries, spinach, sweet potatoes, and Greek yogurt.
Foods like these are rich in nutrients like omega-3 fatty acids, antioxidants, and protein, which are essential for muscle recovery. In addition to eating these foods, be sure to stay hydrated by drinking plenty of water throughout the day.
5. Take supplements
Various supplements can help with muscle recovery, including creatine, branched-chain amino acids (BCAAs), and glutamine. Creatine is a compound naturally produced by the body and helps increase cellular energy production. Athletes (and most bodybuilders) often use it to help improve performance.
BCAAs are a type of amino acid that’s essential for muscle growth and repair. Glutamine is yet another amino acid that helps with muscle recovery, and it’s often used by people trying to gain muscle mass.
Do some research to see if taking supplements is right for you, and talk to your family doctor or a registered dietitian before starting any new supplement regimen.
6. Use heat or cold therapy
Applying controlled heat or cold to sore muscles can help with recovery. The heat helps increase blood flow to the muscles, speeding up healing. Cold can help reduce inflammation and pain.
One study found that athletes who applied ice to their muscles after working out had a lot less pain and stiffness than the ones who didn’t use ice. Another study found that applying heat before exercise helped prevent injuries.
Experiment to see what works best for you – some people prefer heat while others prefer cold. You can use a small heating pad, hot water bottle, or warm towel for heat therapy. You can use a regular ice pack, frozen peas, or a bag of ice wrapped in a towel for cold treatment.
7. Reduce stress
Stress can harm your overall health, including your muscles. When stressed, your body produces hormones like cortisol that can increase inflammation.
Chronic stress can also lead to poor sleep, further reducing muscle recovery. Make sure to take time each day to relax and de-stress. Try activities like yoga, meditation, or reading.
Stress also has a direct impact on our immune system. When stressed, our body is in “fight or flight” mode and redirects blood away from non-essential systems, like our immune system, to more essential systems, like our muscles. This can make us more susceptible to getting sick.
8. Try acupuncture
Acupuncture is an old Chinese practice that involves inserting tiny needles into the skin at specific points. It’s often used to treat pain but can also help with muscle recovery.
Acupuncture helps reduce inflammation and promote muscle recovery after exercise. Another study found that it helped improve muscle blood flow and reduced pain.
If you’re interested in trying acupuncture, see a licensed practitioner. Avoid using at-home kits as they may not be sterile and could cause infection.
There you have it – 8 tips to help you recover from your workouts and improve your overall health. Remember to listen to your body and give yourself time to rest between exercises. And, if you’re ever in pain, be sure to see a doctor or physical therapist.
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