When you push your muscles to the extreme, causing breakdown that’s necessary for muscle growth and improvements in strength, it can result in soreness. This is a natural part of building muscle.
However, there are things you can do to reduce muscle soreness and increase the recovery time it takes your body to repair your muscle fibers.
Here are five tips for faster muscle recovery!
Being that your muscle tissue is comprised of about 75 percent water, it’s only logical that making sure you are adequately hydrated will give your body the materials it needs to repair your muscles.
You’ve undoubtedly heard that a good time to consume protein is right after a hard muscle-building workout. However, it is also important to include carbohydrates in your post-work out meal, too. The combination of protein and carbohydrates can do a better job for aiding muscle repair than consuming only protein alone.
The reason is, carbohydrates help with decreasing muscle protein breakdown. Carbohydrates are protein-sparing. They enable a higher amount of protein to focus on its job of repairing muscle tissue.
Numerous studies have pointed to getting a sports massage after a hard workout as being highly effective at speeding recovery and reducing muscle soreness. Self-massaging using foam rollers are also effective.
Trying to do strength training the day after you’ve already done a hard muscle-building workout is a no-no. At the very minimum, your body needs at least one day in between weightlifting or strength training exercises to repair muscles and recover.
If you’re still sore and feeling limited to days or so after a hard workout, consider doing a workout with light weights to help stimulate recovery without causing more muscle breakdown.
Taking a cold bath or using ice can reduce muscle soreness and inflammation. However, this must be done within 24 hours after exercise for maximum benefit.