It also helps prevent injury, encourage better overall athletic performance, and strengthen the body.
Add Carbs to Your Post-Workout Meal
3.
Focus on a Balanced Diet
Your body requiresnutrientssuch as vitamins to perform all tasks.
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Stay Hydrated
Your body needs to be hydrated to transport nutrients to your muscles during recovery.
If you are dehydrated, this process is hindered, and post-workout recovery can be delayed.
This can lead tomuscle sorenessand reduced performance.
Cherry juice can also repair muscle damage and reduce soreness, helping to support recovery in muscle-building activities.
Its important to note that drinking cherry juice is most effective in the days leading up to a workout.
Protein powder is commonly used after workouts to help the body build muscle.
Other supplements that aid in recovery include:
Are Workout Supplements Right for You?
Always speak to a healthcare provider before adding a new supplement.
Sleep More
When you sleep, your body uses that time to heal and recover.
Wear Compression Garments
Many athletes wear compression garments (i.e.
bike shorts and leggings) to speed up recovery.
Apply Ice
Ice can encourage muscle recovery by reducing inflammation in the body.
Rest days throughout the week can also prevent injuries, replenish glycogen stores, and allow muscles to rebuild.
Taking at least one day off per week is recommended for rest.
Several factors determine how long it will take you to recover from a workout.
The difficulty level of the exercise also plays a role in recovery.
The greater the intensity of the workout, the more time your muscles need to recover from the damage.
Sleep, nutrition, and stress will also affect muscle recovery time.
What If Your Muscles Do Not Recover?
This takes place if the body cannot adapt to the stress it is under from your workouts.
Before starting any new workout regimen, speak to your healthcare provider.
They will help determine what is safe for you based on your current state of health.
Mass General Brigham.Hydration tips for athletes.
2022;32(6):940. doi:10.1111/sms.14141
Harvard Health Publishing.The scoop on protein powder.
O’Connor E, Mundel T, Barnes MJ.Nutritional compounds to improve post-exercise recovery.Nutrients.
Designing time-efficient training programs for strength and hypertrophy: A narrative review.Sports Medicine (Auckland, N.z).
2021;51(10):2079. doi: 10.1007/s40279-021-01490-1
UCLA Health.How often should you take a rest day?
