Any fitness or personal trainer will tell you the same thing: recovery is as important as the workout. Why? Your muscles need time to rebuild. Otherwise, you could injure yourself the next time you hit the gym. And some days after a brutal session, you might feel like your body will never bounce back.
But there are ways to ease the discomfort or the muscle soreness! Learn how to help your body recover after strength training.
Drink Lots of Water
Make sure you’re adequately hydrated. This is a priority when you’re recovering from strength training or any workout. Water is responsible for carrying oxygen to cells and helping eliminate waste like lactic acid. Without it, you won’t be able to recuperate quickly.
Eat Nutritious Food
You should consume foods filled with nutrients and not empty calories after a workout to fuel your body so that it can rebuild your muscles. You want to eat a combination of carbohydrates and protein. But if you’re weightlifting, you’ll want to eat more protein. Nutrient-packed snacks like beef jerky may be a good choice after a workout because of its low fat and high protein content. Plus, the sodium in these snacks can replenish your electrolytes.
Personally I recommend, right after your weight training workout, that you consume a low in sugar (preferably 0 grams) and high in protein (25 to 28 grams range) protein powder with a teaspoon of Creatine (5 grams or 1 scoop). You should also do this sometime during the day during your rest day or off-workout day.
You may also want to add in a scoop of BCAA powder into your water bottle while weight training at the gym. It may during your workout boost your energy and/or help you to recover faster after your workout. BCAAs are branched-chain amino acids or essential amino acids.
Get Plenty of Sleep
Sleep is absolutely essential for muscle recovery. Sleep gives our bodies the chance to repair muscle tissue thanks to the hormones that increase while we slumber. Try to get the recommended eight hours of sleep. If you have trouble with this, work on developing better sleep habits. You can go to bed at the same time each night, avoid looking at your phone before you turn out the light, and wind down as bedtime approaches.
Schedule a Massage
Sometimes, we need a little extra help, particularly with tight muscles. Massages encourage blood flow to our exhausted muscles. The reduction in fatigue they offer can help your muscles get ready for the next workout. The occasional deep tissue massage can help any athlete, whether you’re a weightlifter, runner, or kickboxer. You may also use a foam roller because it may also help achieve the same especially if you cannot get a massage.
Conclusion
Understanding how to help your body recover after strength training can help you stay on track and meet your fitness goals.
