Speed Up Your Muscle Recovery
If you spend time during the week working out, congratulations! But between workouts, you have to take time off to allow your muscles to recover, or you won’t benefit from all of your hard work. The recovery phase is when your body rebuilds and re-energizes it’s muscles. But sometimes your body doesn’t heal quite as fast as you’d like it to. So what you do on the days that you don’t work out is just as important as what you do when you are at the gym. Luckily there are quite a few things that you can do to help your body recover, and ultimately become stronger.
1.Eat protein before bed.
Eating a light, protein-rich snack before bed allows our bodies to continue repairing muscles overnight as we sleep. (Protein Recipes)
2. Eat protein in the morning.
Breakfast food high in protein can give your muscles the necessary ingredients to start rebuilding and may reduce food cravings later on during the day.
3. Drink chocolate milk.
My favorite choice…chocolate milk. Compared to water or plain milk, it has double the carbohydrate and protein content, perfect for replenishing tired muscles. This protein will help jump start your muscle recovery.
4. Eat cherries.
Cherries might help reduce the swelling that occurs when muscles are damaged, allowing our bodies to recover faster. They are full of anthocyanins, powerful antioxidants that contain anti-inflammatory properties and soothe aching muscles.
5. Foam rolling
Rolling out muscles with foam roller can help remove knots and prevent muscle imbalances and weaknesses. One of the basic, most obvious benefits is increased blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout. While not exactly the most comfortable, definitely worth it! (click here to find out how to use a foam roller the right way)
6. Cold bath.
Taking a cold bath after working out can greatly reduce soreness and inflammation for up to 24 hours after your workout.
7. Hydrate yourself.
Exercising while dehydrated can cause greater damage to muscles and decrease the body’s ability to repair itself. Drink water after your workout to help rid your body of toxins and prevent dehydration. This is very important because dehydrated muscles can quickly become painful muscles.
8. Stretch Daily.
Stretching is one of the best things you can do to aid muscle recovery and help prevent future injuries. Stretching on your off days can be very beneficial.
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