For people regularly hitting the gym, you know that recovery is the hard part after a good gym session. You can lift all the weights and hit a new PR each day, but the muscle soreness that comes after might leave some thinking if it was worth the session. Sure some gym days might not go as expected the following day, but it’s not the end of the world. There are several steps you can take to recover your muscles faster than you might think. In this blog, we are going to look at five tips to help recover your muscles faster.
1. Support Recovery With Supplements
Even though your muscle recovery depends on proper nutrition, hydration, and rest, you can still take some supplements from sources such as Deuspower to speed up the process. You can take protein powders to help repair muscle fibers, creatine to reduce fatigue, or BCAAs to minimize the soreness after a good workout. You can also take magnesium and electrolyte supplements to support your muscle function and reduce cramps.
2. Prioritize Sleep And Rest Days
As mentioned before, sleep and rest are very important for recovery. Don’t aim for a small, power nap; go for deep sleep. When you are in a deep sleep, your body releases growth hormone that rebuilds the muscle tissue and restores energy levels. So it’s good to aim for 7-9 hours of sleep per night, especially after a good workout session. Also, take proper rest days if you feel like you have pumped hard enough for the day.
3. Refuel With The Right Nutrients
Bodybuilding is not just about eating whatever you want; it’s about fueling the body with the right nutrients. Your body needs protein, carbs, and healthy fats to repair and refuel. So a good post-workout meal should include a lean protein such as chicken, fish, or tofu paired with complex carbs such as quinoa, brown rice, or sweet potatoes. You can also take omega-3 fatty acids in the form of supplements or as whole foods found in salmon and flax seeds to reduce inflammation.
4. Stay Hydrated And Reduce Inflammation
Your muscles need a good amount of water to function. If you are dehydrated most of the time, you are setting yourself up for soreness. Make sure to drink enough water and electrolyte-rich fluids to flush out toxins, transport nutrients, and reduce muscle cramps. You can go for cold therapy such as ice baths or cold showers to reduce your soreness and recover faster.
5. Use Active Recovery Techniques
If you are tired of just waiting around the whole day to recover, there are some active recovery techniques you can use to increase blood flow without stressing the muscles. You can do light stretching, walking, yoga, or swimming to help reduce stiffness and improve flexibility. It’s also best to do some dynamic movements before a workout to prepare your muscles for the session ahead.
Final Thoughts
Your recovery phase doesn’t have to be just lying around. You just have to make smart choices and adjust your routine accordingly to recover faster and reach your goals faster than you might have thought.
