Muscle Recovery After Workout – Muscle recovery is critical for hypertrophy to happen and you have the results you expect in your workout. These tips for muscle recovery tips are critical for your understanding and well being as well missing any one of them can cause server danger to your ultimate goal and objectives.
Muscle recovery is essential. It will not do you any good to have a highly intense stimulus if it does not give your muscles an adequate process of regeneration.Without proper muscle recovery, you do not develop and may still have an overtraining picture.
In this sense, within the training planning, it is fundamental that you also worry about muscle recovery. There are several factors that can improve or impair muscle recovery.
We have selected 10 tips to optimize your muscle recovery, which will bring you better results!
10 Tips to Improve Your Muscle Recovery
1- Diet, diet, and diet!
There is no possibility of talking about muscle recovery, without entering into the issue of diet, offering good quality nutrients.
The logic is very simple: muscle recovery is something that has a giant need for nutrients. For example, it will not do you any good to train the right way, if, in the 24 hours that succeed the training, you do not have a good intake of quality proteins.Yes, 24 hours. People have a tendency to think it is enough to eat good quality protein after training. However, protein synthesis is elevated for more than 24 hours after the end of training.
So, worry about always ingesting good quality nutrients to properly regain your muscles. Carbohydrates, proteins, vitamins, and minerals, in the right amounts, will optimize the entire muscle recovery process.
So the first point for you to have good muscle recovery is your diet, the nutrients you offer to your body.
2- Total training load control
For good recovery, we need to have a control of the stimulus that has been given to the body. Otherwise, we may rest too much for a particular stimulus, which was not too strong, or the other way around. Therefore, to optimize muscle recovery, we must have a control of the type of stimulus that has been given to the body. A stronger stimulus needs more recovery time. A less intense stimulus, less.
Therefore, to optimize muscle recovery, it is critical that you have adequate work to control the loads used so that you can be more assertive in the total rest time between one stimulus and another.
3- Sleeping well is key
It’s redundant, but we’ll only have good muscle recovery if we sleep well. In this sense, it is critical to understand that sleeping well is not necessarily sleeping too much. Each person has a different rhythm and needs a certain amount of time so that he or she has good muscle recovery.
In general, 6 to 8 hours of sleep are indicated daily, uninterrupted (preferably). But not everyone can, or they can. What’s more, there are people who need more hours of sleep to get better results.
In this respect, the most important thing is to seek what is best for you, which brings you more results. Testing, seeking to be aware of how your body reacts.
4 – Drink water and electrolytes in an appropriate way
Muscle recovery occurs through chemical reactions. In this way, it is essential to have the water intake and also, electrolytes, which will be fundamental for these reactions to occur in the best possible way.
Dehydration, even if mild, results in muscle catabolism. The same happens, when some electrolyte (sodium, potassium or calcium and others), are not ingested in sufficient quantities.
Therefore, to optimize muscle recovery, it is essential to ingest water in good quantities and properly distributed throughout the day.
For people who have difficulty with proper electrolyte intake, sports drinks, or even coconut water, can help meet those needs.
5- If possible, take a nap
Traditional sleep during the day, when possible, is a good alternative for muscle recovery. No matter how fast it is and we do not reach the deepest levels of sleep, it helps in recovering certain energetic substrates and optimizes muscle recovery.
Not all people have the availability to do this in their day to day life. But if it is possible for you, use it to further optimize your body’s recovery.
6- Do not have a very rigid workout routine
Let me explain this point better so that there is no confusion. Our body is an organic, living mechanism. Therefore, it is not linear (contrary to what many believe). Therefore, the training routine needs to take this into account.
In practice, you do not need, for example, to train thighs on the same day. It may be that in a given week, you train only once, in others train 3 and in others, or train.
But how to control this? Simple, with periodization. In certain microcycles, we will use what we call a shock, followed by regenerative. With this, alternating loads will cause the body to undergo a higher workout load, but followed by a shorter recovery time.
All this, controlled and planned previously so that it is not something random and bring real results.
7- Take into account the time of absorption of food
In general, food is absorbed at different times. Some faster, some slower. This needs to be understood and mainly used in a strategic and intelligent way in your diet.
For example, there are proteins that are absorbed more quickly and others, more slowly. Two slower absorption proteins are casein and albumin. Therefore, they are usually used in a time before sleep to optimize protein synthesis throughout the period.
This happens with carbohydrates and other nutrients as well. Therefore, in your diet, it is fundamental to analyze all this and take into account this period, to optimize muscle recovery.
8- Listen to your body
Muscle recovery is directly tied to our health and the way the body reacts to the stimuli. If you are feeling too tired, realize that your workout does not pay off as it should, maybe it’s time to reduce the intensity of the stimuli a bit.
Often, you have to stop a little, to move forward with more strength. The muscle recovery, when it does not happen the right way, is accumulating and if not taken the right measures, we can develop a state of overstraining.
So do not be stubborn, listen to your body and if necessary, reduce the intensity of the training.
9- Carbohydrate is yes, fundamental
There is a certain recent demonization of carbohydrates, as if any type, were maleficent. But for muscle recovery, they are highly important. Of course, good quality carbohydrates and slower absorption.
Carbohydrates help provide the energy the body needs to properly recover muscle fibers. Therefore, depending on their level of training or even, the phase of their periodization, they even need to be ingested in slightly larger amounts.
For muscle recovery, the glucose from carbohydrates is key and should not be out of your diet.
10- Eat omega 3, 6 and 9, plus vitamins in your diet
Certain nutrients are critical to muscle recovery because they optimize certain reactions. Vitamin A, optimizes protein synthesis, through breakdown into amino acids. Vitamin D helps attenuate the inflammatory elements caused by exercise, optimizing muscle recovery.
Thus, in your diet, it is essential that this type of nutrient is present, in the amount needed. Stop thinking that only carbohydrates and proteins will bring results for your muscle recovery.
The muscle recovery is optimized by the triad: proper stimulation, rest and diet.Therefore, these 3 elements need to be very well aligned. Always train with the guidance of a good professional. Good training!