POST-WORKOUT MUSCLE RECOVERY

Allowing your muscles the time they need to rest and recover from a training session is essential to maintaining your physical fitness. Muscle recovery should be part of your training plan to speed up muscle recovery and prevent injury.

1. HYDRATION

We all drink fluids during our workout, but it is important to remember to continue drinking plenty of fluids following your training session to prevent dehydration. Hydration is key to helping your body digest essential nutrients and repair damaged muscle. Remember your muscles are 75% water!

2. DIET

The correct diet plays an important role in building and maintaining muscle, as well as muscle health. As exercise results in the breakdown of muscle protein, it is beneficial to consume sufficient amounts of protein post-workout. Protein provides your body with the essential amino acids needed to repair and rebuild your muscles, but also promotes the development of new muscle tissue. Sources of protein include eggs, cheese, lean cuts of meat, animal or plant-based protein powder e.g., whey protein.

Carbohydrates are also essential to replenish glycogen stores. Slow-release sources such as sweet potatoes, rice, and fruit are a better option for post-workout recovery.

Additionally, supplements such as BCAA’s and Omega-3 build muscle and help reduce inflammation.

3. SLEEP

Sleep is a necessary reset for muscle recovery. Studies have shown that sleep deprivation can have negative effects on performance such as slower muscle recovery, increased levels of stress hormones i.e., cortisol, and reduced glycogen synthesis. So, getting a good night’s rest is an important aspect of your training schedule.

4. ACTIVE REST DAYS

For many of us, the idea of a “rest day” might be relaxing on the sofa with a Netflix series. However, after an intense training session, this may not be the best and fastest way for your muscles to recover. Active rest days involve low to moderate-intensity exercise, which helps facilitate blood flow and remove lactate, helping them to recover properly. This might involve going for a longer walk, yoga, or cycling. Prioritising active recovery days doesn’t just give your body the time to rest and recover, but it helps make your next workout even stronger!

5. ICE BATHS

Taking the plunge may not seem appealing but many athletes consider ice baths for approximately 15 minutes essential to helping repair tired muscles. The cold water constricts blood vessels, decreases metabolic activity, tissue breakdown and removes metabolic debris.

6. STRETCHING & ROLLING

Stretching post-workout helps flexibility, which allows muscles and joints to continue working in their full range of motion. Foam rollers are also useful for muscle recovery by helping to prevent delayed-onset-muscle-soreness (DOMS).