How To Recover Muscles Faster After Workout ?- Many athletes believe that good muscle recovery only goes through the proper intake of supplements that promise quick, visible results. It is true that they help, but they are a small part of a whole. If you follow certain methods, the supplements will certainly work as true allies.
Often the main concerns center on diets and workouts and little importance is given to recovery time that is directly related to muscle growth. This is one of the factors that determine the results you expect to see in the long or short term. No matter how intense the training, if the body does not have time to recover, you will hardly be able to evolve.
The big challenge begins when the training is over. It seems strange, but it is to stand that the other part of the work is done. Muscle recovery after exercise is critical for regenerating damaged tissues, replenishing energy stores, stimulating muscle building, increasing strength and endurance.
How To Recover Muscles Faster After Workout? It is even more important after a bodybuilding workout. Muscles need 24-48 hours of rest to rebuild damaged fibers due to physical wear and tear. By ignoring this necessary recovery time and returning to work the same muscle days in a row, you can take it to the break instead of you are encouraging the construction of it. Training with excessive frequency and duration as well as under constant anxiety will not bring more immediate results.
On the contrary, it will only end up worsening the situation, and may even give rise to serious physical injuries, discouragement, fatigue and psychological stress. One study found that increased levels of stress stimulated increased levels of myostatin, an even more potent muscle inhibitor than cortisol. In the worst case scenario, lack of rest can lead to overtraining.
Recovering does not mean vegetating for three days. The idea is to find ways to prepare the body for the next workout. As? Here are the strategies:
1. MASSAGING THE MUSCLES.
A massage applied weekly or bi-weekly by a sports physiotherapist can help speed recovery, detect and relieve muscle tension before a possible injury eventually occurs. The specialist will be able to indicate to you the therapeutic strategies of recovery more adapted to your physical characteristics and to the sport that you practice.
Uses a foam roller. Massaging the muscles with a foam roller reduces muscle tension. Undoes the voltage nodes and helps activate blood circulation. Pass the foam roller over each affected muscle group for 30-60 seconds several times throughout the day, especially when waking up and before bed.
Massaging muscles with ice or contrasting therapeutic water (alternating hot and cold showers). Theoretically, this method allows the dilation of the blood vessels helping to remove the residues in the tissues. When you are bathing after the workout, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat 4 times, taking 1-minute intervals with moderate temperatures between each hot-cold spray. You can also choose to massage the muscles, making circular movements for 10 minutes, with an ice pack wrapped in a bag or towel.
Swimming, especially in salt water, is therapeutic for muscular pain. When swimming, all affected areas will be moving, without any aggravated wear. About 20 minutes is enough to stimulate relaxation of arms, back, and legs. Avoid vigorous movements.
3. SLEEP WELL.
Sleeping is the most effective method to recover physically and psychologically. If you do not sleep enough hours, little or nothing will advance the intense training or other recovery strategies you use. Lack of sleep can hinder muscle recovery and cause adverse effects, such as weight gain, difficulty in losing fat, increased risk of chronic diseases, decreased performance, increased cortisol, reduced testosterone levels, and growth hormone, decreased protein synthesis, factors that will inhibit normal muscle growth. According to a University of Chicago study, when 10 healthy individuals who slept on average 9 hours a night went to sleep only 5 hours, they saw their testosterone levels drop 14% during the day,
The number of hours of sleep varies from person to person, and between 7:00 am and 9:00 am, the time an adult usually needs to sleep.
4. DO STRETCHING.
If you feel your legs getting fatigued after exercise, make sure you are stretching those muscles properly. Stretching helps to relax tension and decrease pain the next day. Each elongation should last for at least 15 seconds. Prevents ligament rupture, do not force stretching. It performs the movements in a slow and controlled way.
5. WEAR COMPRESSION GARMENTS.
Recent research suggests the use of compression suits during physical activity to help decrease recovery time between sets of exercises. The idea is to reduce the muscle vibration that happens due to the impact of the body on the ground, making muscle contraction more efficient. This compression effect helps to decrease the inflammatory process, aligns the muscle fibers, reduces the size of the traumas and the late muscle pain.
6. EAT PROPERLY.
When muscle glycogen stores are low after training/competition hormonal changes occur which increase the ability to absorb glucose and amino acids. Hence it is recommended to consume protein and carbohydrates immediately after a physical activity. This replenishment helps the body recover, repair the tissues and get stronger for the next workout. Includes quality protein and complex carbohydrates.
Studies indicate that the most suitable amount of protein for bodybuilders is about 30% of their caloric needs. For most bodybuilders, this corresponds to about 1.5-2g of protein per kg of body weight. Although you can eat protein at any time of day, it is advisable to eat mainly before and after workouts as this promotes recovery, strengthens the immune system and stimulates increased muscle mass. For those who want to gain strength, muscle, and definition, low carbohydrate diets are not the most indicated because this macronutrient provides the body with the molecules needed to synthesize glycogen, which will improve athlete performance, stimulate insulin production, which can inhibit protein degradation and, in the long run,
Muscle protein synthesis is greatly reduced overnight, and this is mainly due to the unavailability of amino acids. For this reason, you should ingest a good amount of slow-digesting protein, such as casein, before going to sleep.
Other key moments of the day when you should bet on protein intake: When you wake up because your body needs nutrients to fuel your muscles and replenish energy; before and after training.
7. REFILL LIQUIDS.
Proper hydration makes all the body’s functions work more efficiently. Muscle is made up of 75% water so when you lose a lot of fluids during physical activity, you should increase your intake to facilitate the recovery process. The more active individuals will require even more hydration. Drink at least 3 liters of water a day to stay hydrated and detoxify the body.
8. TAKE THE CORRECT SUPPLEMENTS AT THE DETERMINING MOMENTS.
As you know, protein supplements such as whey and casein, which can help bodybuilders get the recommended daily amount of protein, but there are other supplements that can help speed muscle recovery.
BCAAs: Branched-chain amino acid intake, BCAAs, before and after training reduces muscle breakdown and accelerates recovery by repairing muscle fibers. Whey protein, casein, and egg protein contain BCAAs and other essential amino acids. However, you can also ingest them individually.
Magnesium: Helps relieve muscle aches, relaxes and speeds up the recovery process. The recommended daily dose is 300mg.
Creatine: A substance naturally produced by the body and ingested through certain foods such as red meat. Among many benefits, such as increased strength, this supplement will help reduce damage and inflammation caused by exercise.
Omega-3: Also present in fatty fish such as sardines and salmon, this supplement has antioxidant action and is responsible for reducing the process of muscle inflammation that occurs during physical activity.
Vitamin C: An antioxidant with a powerful function of lowering the levels of cortisol, a catabolic hormone. Restores collagen, which helps strengthen bones and joints.
L-glutamine: an amino acid widely used to accelerate muscle recovery. It plays a key role in synthesizing protein in muscles in preventing muscle loss. Strengthens the immune system.
Carnitine: It is a substance produced by the body from the amino acids lysine and methionine which plays an important role in the production of cellular energy and which promotes fat burning. Reduces damage and muscle pain caused by physical activity. Promotes repair of muscle fibers.
It is imperative that the body has sufficient recovery capacity to deal with the damage caused by training with heavy loads and also generate the phenomenon of overcompensation, increased strength, and endurance, in order to be able to handle and withstand a level of intensity each training after training.