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Improve Workout Recovery
4 Steps To Improve Post Workout Recovery And Reduce DOMs
Nothing feels better than leaving the gym after a hard workout, you know that you’ve not only pushed yourself to the limit, but that you’re one step closer to achieving your goal. The only thing that can ruin the post-workout high is worrying about waking up with a bad case of DOMS(Delayed Onset Muscle Soreness) the next day. Recovery is an essential part of working out, because when you workout, you tear muscle fibers, which are then rebuilt stronger. If you do not recover properly, you will see your progress start to halt and eventually decline. Find out the 4 simple steps necessary to speed up recovery and let your body repair itself efficiently below.
Post-Workout Nutrition
Right after you’ve just finished working out is the most important time to give your body nutrients, it has just been put under stress and your muscles have had their fibers torn, your body needs essential macro-nutrients now to begin repairing itself asap. The main weapon in your post-workout nutrition arsenal should be Whey Protein (Especially if you’ve just lifted weights). Take Casein Protein Before bed to ensure that your body has enough protein to recover overnight. Also use BCAA Supplements During the day to increase recovery.
For cardio workouts, your body is starving to replenish its glycogen supplies after a workout, so some simple carbs such as bread will help your muscles restock their fuel supply.
Foam Rolling
A foam roller is a cylindrically shaped piece of foam, it’s a neat little contraption that allows your to massage your own muscles. All elite athletes have professional masseurs to massage them straight after workouts and matches, but unfortunately not many of us are able to afford that luxury. Massage is not only relaxing, but it also manipulates the superficial and deeper layers of muscle tissue to stimulate and aid its recovery.
Static Stretching
Recovery is only one of the benefits of static stretching. Static stretching helps to aid recovery by releasing stress and tension from a muscle, also the deep breaths you take whilst stretching are beneficial to relaxation.
Proper Sleep
Sleeping is the most important part of recovery bar none. Sleep is when the muscle fibers torn during training are repaired, that’s why it’s important to get enough. Waking up naturally is a sign that you’ve got enough sleep, but most people don’t have that kind of time, so the recommended 8 hours is enough. If you find yourself not getting enough sleep, simply go to bed earlier. If you find that you have trouble getting to sleep, you’re brain is simply too active whilst you are trying to get to sleep, try to do something relaxing to wind-down before nodding off.
You tear a lot of muscle fibers during intense exercise, thats why it’s important to recover properly. If you let your body recover inbetween workouts, you’ll be amazed at what kind of progress you can achieve! Go catch some Z’s and don’t let the DOMS get you down!
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