Faster muscle recovery -
Sodium is the primary electrolyte lost through sweat during workouts, so the electrolyte drink must contain moderately high levels of sodium approximately one gram of sodium per hour of exercise when there is heavy sweat loss to be effective in rehydration.
Other important electrolytes include potassium, magnesium, calcium, chloride and phosphate. Sodium and potassium are definitely important, but also the amount of electrolytes that you have is very dependent on you. You may notice it after you're done with a workout if you have like a black T-shirt on or something and there's a white ring around your neck, that's all the salt that you just excreted through your skin.
Try looking for a salt ring as Kelly suggests or pay attention to the amount you sweat to have a better idea of the amount of electrolytes you need to replenish. If you want to see muscle growth from your workouts, consuming protein immediately after a strenuous workout is essential.
Research shows that protein helps stimulate protein synthesis, or the creation of new muscle protein in the body. The newly created muscle proteins are used to build muscle mass in the body and repair the trauma your muscles suffered during your training session.
It is highly accepted in this area that a high protein diet or protein in general, is the key to maintaining or building muscle mass," Kelly says. The best time to take protein is within two hours of a workout, but it can also be helpful to drink a protein shake before bed for additional muscle support.
Studies show that 20 grams of protein is a sufficient serving to see results after a workout. You can incorporate protein into your diet in several ways, but in my experience, one of the easiest and fastest ways to get protein in after a workout is through protein powder or a protein shake.
There is a range of protein powders on the market, including hemp , casein and plant-based protein powder , which makes it easy to find a product that fits your preferences and fitness goals.
However, research suggests that whey protein is the most effective type of protein for stimulating muscle growth , so we recommend picking a whey-based protein supplement if you are looking to gain muscle mass. While eating carbohydrates before a workout is important to fuel your body, it is equally important to replenish what you burned by eating carbohydrates after training.
Your body stores the carbohydrates you ingest as energy glycogen in your muscles to help power through a workout and repair tired and fatigued muscles during recovery. No matter your fitness goals, it is important to eat a carb-filled snack after your training session.
The recommended amount of carbohydrates varies based on the intensity of your workout and body weight. However, studies show that eating a high-carbohydrate diet for 24 hours after a workout will restore over 90 percent of your muscle glycogen.
Your body can then use this newly stored glycogen to perform in your next training session. Research suggests eating a mix of carbs and protein within an hour of finishing a workout will kickstart your recovery. A balanced meal typically includes fruits and vegetables, a grain and protein.
That's also going to adjust what you want to [eat]. If you want to maintain muscle mass, but lose a little bit of fat mass, then you need to have more protein. If you want to maintain your weight, then you're probably going to follow the recommended guideline.
If you want to lose, like lose total weight, then you're going to have to decrease just about everything," she says. Vitamins and minerals are natural micronutrients that are essential to perform many bodily functions.
We get them from our food, but chances are not all of us have a perfect diet and may be missing some minerals. A multivitamin can help fill in the gaps, but sometimes individuals need more specific supplements to target a certain vitamin or mineral deficiency.
An iron deficiency is the most common nutritional deficiency worldwide. Iron plays a crucial role in blood health because it is a significant component of hemoglobin. Kelly says that calcium is another common deficiency, and it has an important role in bone health, muscle contractions and nerve function.
A shortage of calcium can lead to bone injuries and muscle cramps during a workout. If you are deficient in calcium, iron or another specific vitamin or mineral, it can have a devastating impact on your performance. Luckily, there are supplements that can help replenish your lack of nutrients.
If you suspect that you are lacking specific vitamins and minerals we recommend consulting a medical professional to ask about which supplements you should incorporate into your routine. They might suggest different vitamins that will probably also help with your recovery," Kelly said.
Related Post: The Best Workout Recovery Supplements. Your body is in a fully parasympathetic state, and it can actually recover from that point," said Kelly. Your body uses sleep to rest and repair itself to continue working the next day.
While your body is in a parasympathetic state, blood circulation increases, which also increases the flow of oxygen and nutrients to your muscles. Growth hormones that help repair muscle damage and grow muscle tissue are also released.
These are two of many examples of recovery-promoting body processes that occur during sleep. The consequences of sleep deprivation can have staggering effects on your performance and recovery process. The average adult needs seven to nine hours of sleep every night.
Sleeping under the essential amount can cause fatigue, headaches and slowed reflexes—all of which could detrimentally affect future training sessions. If you have trouble sleeping, changing your sleep habits or taking a sleep supplement can help improve your sleep quality.
Easy ways to improve your sleep hygiene include staying away from blue light the light emitted by electronics like your phone or TV before bed, keeping a sleep schedule and developing a consistent bedtime routine.
Sleep supplements like melatonin and magnesium can also help improve your sleep quality and help you fall asleep faster. Delayed onset muscle soreness is not only painful, but it can interfere with everyday life.
I know that I am often still struggling to walk days after a heavy squat workout. One of my favorite—and most relaxing—ways to prevent this soreness is by getting a massage.
Studies show just a minute massage after a workout can decrease delayed onset muscle soreness by over 30 percent. The pressure and movement from a massage increase blood circulation, which can decrease muscle stiffness and inflammation.
And, if you have back-to-back workouts, it helps your muscles recover faster so that you can be ready to go in no time. A cheap and easy alternative to getting a massage is investing in a foam roller. Foam rolling is a self-myofascial release SMR ; a self-massaging technique that helps relieve muscle tightness and soreness.
You can use a foam roller to target particularly tight and sore muscles to reduce muscle inflammation and increase blood circulation to ease pain and aid in muscle recovery. While stretching may be one of the most well-known recovery methods, it is important to do it the right way and at the right times to see results.
A common misconception about stretching is that it should be done before a workout, as part of the warm-up. However, to see the best results, it is best to stretch after a workout when your muscles are already warm. Additionally, stretching cold muscles could actually lead to injuries and harm your performance by weakening muscles.
The Mayo Clinic advises individuals to be careful when stretching injured muscles because strained muscles can be further harmed if stretched incorrectly. When done correctly, stretching can help prevent injuries and improve future performance by increasing your mobility and flexibility. Personally, I have never been a fan of taking an ice bath, but the benefits of the freezing water after an intense exercise motivate me to take them multiple times a week during a hard training cycle.
Ice baths can help ease sore muscles and reduce inflammation by constricting your blood vessels and reduce your body temperature to help you cool down after a workout.
If you want to take an ice bath, you can use a cold plunge tub or an ice barrel, or you can create your own ice bath at home with a bathtub and bag of ice. Whichever way you decide to use cold water immersion therapy, the water should be no colder than 53 degrees Fahrenheit and you should stay immersed for five to 10 minutes for optimal results.
Although there is little evidence that ice baths increase muscle performance in subsequent workouts, the evidence of its effectiveness in decreasing muscle soreness makes it far worth it. Plus, if you build your own ice bath at home, it is a cheap way to ease soreness. The other side of temperature therapy is heat therapy, and one of the easiest and most common ways is the sauna.
Complete heat immersion is an effective way to expedite neuromuscular recovery, especially after endurance workouts. Studies show that infrared saunas in particular can decrease muscle soreness because infrared heat can penetrate deeper into fat tissue and the neuromuscular system.
By visiting a sauna for a few minutes prior to training, you can decrease exercise-induced muscle damage and delayed onset muscle soreness by effectively warming up the muscles before a strenuous exercise. If you choose to use a sauna, experts recommend keeping heat therapy sessions under 30 minutes to avoid putting too much stress on your body.
If you can't decide which temperature therapy to use, consider contrast therapy, which alternates between hot and cold baths to promote muscle recovery.
Contrast therapy has been shown to increase the blood flow to and oxygenation of muscle tissue. Compression garments can include anything from tights and compression socks to a compression wrap. Compression increases blood flow, bringing more nutrients and oxygen to your muscles.
This can help decrease muscle soreness, especially after endurance training. Leg compression machines are a popular method of compression therapy, and I regularly use Hyperice Normtec 3 Legs to recover from running workouts. Compression garments can also help decrease muscle swelling that often occurs from long travel days or sitting at a desk all day.
XWerks Grow is a whey protein isolate sourced from naturally raised and percent grass-fed cows so that there are no added hormones, antibiotics or pesticides passed on to the protein powder. The brand boasts that Grow assists in muscle repair and muscle growth and strengthens your immune system.
The formula is made using whey protein isolate, meaning it is a higher-quality whey and includes more protein. Each serving includes 25 grams of protein—five grams over the recommended post-workout amount.
XWerks Grow is available in four classic flavors: chocolate, vanilla, peanut butter and strawberry. Transparent Labs Whey Protein Isolate is a great protein powder option sourced from percent grass-fed cows. Transparent Labs created this protein powder to support recovery and stimulate muscle growth, so you can see the best results out of every workout.
Each serving has 28 grams of protein and only one gram of carbohydrates. The powder is made from a mix of pea and rice protein and is vegan-friendly.
It also contains no artificial flavors, sweeteners, food dyes or preservatives. Legion Athletics tests its protein formula in a lab for purity to ensure the quality of every batch. Ritual offers clinical-backed multivitamins with unique formulas for both men and women.
Each vitamin contains nine traceable ingredients, including iron and magnesium and is encased in a delayed-release capsule for maximum absorption. The vitamins also feature a mint tab, so you can take your vitamins without a bad taste lingering in your mouth.
Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger.
If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery. For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session.
Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout.
Remember, your muscles repair and grow when during rest, not during the workout itself. With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt.
Every Sweat program has rest days included, but if you feel like you need more rest - take it. Your body knows best! Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.
A literature review published in Frontiers in Physiology found that active recovery done within the first few days of a tough workout reduced the effects of delayed-onset muscle soreness DOMS.
Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results.
Compression clothing may also help reduce your perception of muscle soreness, inflammation and swelling. The tightness of the fabric can help to promote blood flow through the deeper blood vessels rather than those on the surface, which may aid with clearing waste and providing nutrients to the muscle fibres.
Did you know your emotional and mental wellbeing can affect your muscle recovery? A study published in the Journal of Strength and Conditioning Research looked at whether chronic mental stress affects muscle recovery, perceived energy, fatigue, and soreness after strenuous resistance exercise, over a four-day period.
The results showed that higher levels of stress resulted in lower recovery and, conversely, lower levels of stress were associated with superior recovery.
Stress can also impact everything from your sleep to eating patterns, hormones and general wellbeing. All of these things can impact your immune response, which is essential for muscle recovery. Your stress levels can be impacted by a number of internal and external factors, and if stress is having a consistently negative impact on your daily life, reach out to a healthcare professional.
Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.
All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover.
If an exercise feels too strenuous, take a modification. If a weight feels too heavy, go lighter. Based on their findings, Sports Performance Bulletin highlights that while technology can be a useful way to monitor performance and fatigue, you should never neglect the power of self-monitoring.
Only YOU know how you truly feel - both in relation to fatigue, soreness and your training. To avoid burnout or overtraining , be aware of telltale signs like poor sleep, fatigue, lowered immunity or constant achy muscles.
Feeling rested, recovered and ready to get back into it? Check out our trainers' top workout tips. The above information should not be used to diagnose, treat, or prevent any disease or medical condition.
Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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The products featured Faster muscle recovery this High-intensity martial arts training reovery been independently reviewed. When you buy something through the retail Lowering cholesterol through weight loss on this Fqster, we may earn commission mucle no cost to you, Nutritious sunflower seeds reader. Recpvery Illustrated musdle staff are not miscle in the creation of this content. Learn more here. Post-workout recovery is one of the most important and most often forgotten elements of a workout routine. During an intense training session, muscles become fatigued, your body burns calories and you lose fluids while sweating which leaves you dehydrated. Although a recovery routine is the last thing you want to do after a workout, without proper rest and recovery your body can suffer from overtraining syndrome. SORE Fasterr ARE often Nutritious sunflower seeds Micronutrient-rich grains a nuscle of honor. There's nothing Clear mind focus the feeling Musxle satisfaction that comes with the slight Fasster of pain that arises when revovery up muacle a chair after a brutal leg day. It Faster muscle recovery be sign that you really pushed yourself in gym or in your sport. But muscle soreness isn't necessarily a sure sign something good is happening in your body. Instead, it appears to be the result of small tears in muscle fiber that combine with an inflammatory process to result in pain. This kind of pain is what you get when you've really pushed your limits, maybe even with an exercise or sport that you haven't done before. It often happens with "activities that involve muscle and tendon lengthening while a person simultaneously tries to contract the muscle," says Dr.
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