When you have been working out regularly, muscle soreness and pain are some inevitable consequences that you will have to deal with. But the good news is that this discomfort means that you are getting somewhere with your workouts and your body is getting stronger.
But being achy and tender can also interfere with your everyday life. So, what are some powerful things that you can do to speed up the healing process and recover from your session in the gym?
Drinking fluids before, during, and after exercising is popular advice, and there are lots of good reasons to follow this advice. The right hydration level will make it easier for your body to replenish energy stores and maintain a normal temperature.
Along with this, dehydration can also cause a lactic acid build-up, which can contribute to more muscle soreness. Finally, when you are drinking lots of fluids, your body will be better able to get rid of toxins.
Eat More Protein
As you might know, working out can lead to lots of small tears in the muscles. To repair this damage, you will need to consume enough high-quality protein in your diet. Bear in mind that since your recovery is an ongoing process, especially if you are working out on a regular basis, it’s not always enough to simply make sure that you are only getting high-quality protein in your diet after working out.
Make sure that you are getting plenty of protein-rich foods as a part of every meal, along with healthy fats and carbohydrates.
Eat Anti-Inflammatory Foods
Along with protein, you can consume more anti-inflammatory foods in your diet to promote faster workout recovery. Getting more anti-inflammatory food in your diet can help to ease any muscle soreness and speed up your body’s healing process.
Ginger, almonds, blueberries, olive oil, and many leafy green vegetables are all examples of anti-inflammatory foods that you can consume to promote healing.
Get Enough Sleep And Rest
One rest day per week in order to ensure that your muscles have adequate time to recover is something that many fitness experts recommend. However, simply taking a day off from going to the gym might not always be enough to promote the powerful healing you want.
It is also important to make sure that you are getting enough sleep throughout the week as sleep releases growth hormones that assist with muscle development and recovery. If you want to sleep better after working out, ChiliSleep makes a cooling pad that can be useful for helping to regulate your temperature while sleeping.
Use A Foam Roller
A foam roller is a cylindrical piece of foam that can be rolled against your muscles to help with stiffness and soreness. Using one can be an ideal way to improve blood flow, reduce muscle tension and tightness, and release a lactic acid build-up.
Along with helping with soreness after working out, a foam roller can be an ideal way to improve your flexibility.
Get A Massage
Along with the right levels of hydration, proper nutrition, and getting enough sleep, getting a full body massage from a licensed massage therapist can be a good way to speed up your recovery. While this can often be an expensive way to recover from your workouts, getting a massage can also offer a range of excellent benefits.
A good massage therapist will know just want to do to relieve muscle discomfort and tension after working out. It will also help to flush toxins and improve blood flow.
No matter what kind of workouts you do, how often you work out, or the time of day you prefer to exercise, these methods can all be hugely effective for aiding in your recovery.