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How to speed up muscle recovery

By  ,  Onlymyhealth editorial team
Dec 26, 2013
4.8 / 5(4 Ratings)
Quick Bites

  • Muscle repair is of utmost importance for muscles building.
  • You must get adequate rest if you want to build muscles.
  • Eat well and consume lot of protein.
  • Drinking water is essential to replace the lost fluids.

More

Hitting the gym and working out is a great thing, but most people do not know what follows. You are working your muscles, which are great, but do you know that these muscle groups also need to recover?


muscle recovery waysPumping iron is only a part of muscle building, but recovery is just as important for a person. The process of repairing your muscle is also the process of building muscles. When you lift weight you create microtears in your muscles, and going back to gym again too soon can only undermine the process and hinder your muscle growth. To recover from your workout means to rest, to get a massage, to sleep well, and to eat the right kinds of food. Here are some ways in which you can speed up the muscle recovery process.


Take in Fluids

When you exercise you are losing fluid and ideally you should be replacing this while you exercise, but then again you can also do this after exercising. By filling in with fluids after exercising you are boosting your recovery well and water helps to support every metabolic function. Also by drinking plenty of water you are aiding in the nutrient transfer in the body and improve every bodily function. Also for endurance athletes adequate water replacement is more important because they lose lot of body fluids due to long hours of training and sweating.


Eat Well

You are depleting your energy stores when you are working out and you need to refuel in order to recover your body, repair tissues, get stronger and get ready for the next challenge. It is recommended that you eat within 60 minutes at the end of your workout. You have to make sure that you include high quality protein and complex carbohydrate in your diet. You need to include lot of protein in your diet as it is the building block of muscle tissue. Eat eggs, lean meat, fish, legumes, and leafy green vegetables. Soya bean, kidney beans, pinto beans and black beans are all good choices for lean proteins.

Also, C vitamin is essential for the restoration of your collagen and this helps to rebuild muscle tissue that has been broken down. Eat citrus fruits like oranges, and also eat spinach, milk and other sources of this vitamin.


Sleep Well

This is by far one of the best ways to recover your muscles more quickly and to put you to better shape for the next time you hit the gym. It is essential that you get seven to eight hours of sleep every night. You can help your sleeping habit by making a sleeping routine, go to bed and awake at the same time every day. By resting and waiting after a hard day’s workout you allow repair and recovery process to happen.


Massage

Massages are very popular among professional athletes, by getting massage from a sports masseuse or a professional therapist you will be able to help to heal your muscles more quickly. The massage works deep into the tissue and kneads out knots and loosens tension. You could just ask your partner to give you a massage after your workout session. Use a massage tool or a tennis ball to knead your sore muscles.

One of the most important things to remember is not to over train your muscles and always work out safely. Workout in such a way that you do not hurt your muscles, make sure you know the correct procedure for executing the exercises.



Read more articles on Exercise and Fitness.

 

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