Living a healthy and nutritious life is much more crucial to increase the chances of muscle recovery after workouts. You can’t recover completely with poor nutrition and less rest. However, you need to understand your fitness matters a lot and must increase muscle recovery chances by eating healthy food and getting the best night’s sleep.
Some people think that supplements can help in muscle recovery from workouts. However, supplements are also beneficial and never increase your risk of recovery unless you improve your basics. In our blog guide, we will explore some basic factors and tips that can enhance your workout recovery. So have a look at all:
Foods – Natural Remedy for Workout Recovery:
Some foods act as the natural remedy for the workout muscle recovery:
1. Protein post-workout:
During exercise, the protein that is involved in building the muscle fibers gets damaged. So protein consumption after exercise may provide raw materials for building muscle fibers. Eating THCA flower in a more concentrated form with proper safety precautions before the workout is also beneficial.
According to research, the consumption of almost 1.6 g of protein per KG of body weight in a day is best for muscle recovery. However, according to the International Sports Society, a protein level of 1.4-2.0 g per kg is helpful in maintaining muscle mass. So, the consumption of meals rich in protein before and after a workout may increase the chances of muscle recovery.
2. Protein pre-workout:
Commonly, people think that protein consumption before a workout may help to overcome the protein target and enhance muscle recovery.
However, according to studies, protein supplements before and after a workout can develop and recover muscles so overall protein intake is more crucial than a specified duration.
3. Carbohydrates post-workout:
Carbohydrates are stored in the form of glycogen in the muscles for energy purposes. Glycogen is crucial for aerobic exercises and acts as the main energy source during intense anaerobic workouts.
So consumption of carbohydrates along with protein can increase the level of stored glycogen which then helps in muscle recovery. However, the carbohydrate level a person needs is based on the intensity of the workout and body composition.
4. Eat an overall balanced diet:
Eating a balanced diet is crucial to decrease the risk of nutrient deficiency that may hinder muscle recovery.
- Decrease the use of ultra-processed foods
- Eat more vegetables and fruits
- Eat healthy proteins, tofu, eggs, beans and pulses
- Eat healthy fats, nuts, seeds, olive oil and avocados
Drinks – Natural Technique for Workout Recovery
Not only food but drinks act as the natural therapy for workout recovery:
5. Stay hydrated:
Stay hydrated as it can increase muscle repair ability. In a hot and humid environment, there are more chances of dehydration so to avoid it, you should drink at least 1.5 L water for each lost kg of weight. It means for each lb you lose, you must drink 3 cups of water.
6. Cherry juice:
Commonly, athletes prefer drinking cherry juice to decrease inflammation, muscle damage, and soreness.
According to research, it has been revealed that drinking cherry juice a few days before a workout can help in muscle recovery. However, some searches have suggested the effective form, dose timing, and dose quantity.
Supplements – Expert Remedies for Fasten Workout Recovery
Not only foods and drinks are helpful but some supplements can also help to enhance muscle recovery. These supplements are beneficial and can fulfill body needs.
7. CBD Products for Fast Recovery :
CBD products such as topical and oil can manage and decrease muscle pain. So CBD acts as a natural supplement in pain management during workouts and assures smooth and quick muscle recovery.
8. Protein powder:
This is the best way to add protein to the diet. Most of the protein powders come with a spectrum of essential amino acids. However, soy, whey, and casein are the best protein powder choices.
Lifestyle Changes – For Healthy Workout Recovery
In the last, lifestyle changes matter a lot for the healthy workout recovery:
9. Sleep more:
Better sleep is important for your muscle recovery after a workout. People who exercise need better sleep than normal people. Some athletes take almost 10 hours or more of sleep each night.
According to research, lack of sleep may hinder muscle recovery, increase inflammation, and hinder hormone production, which may help muscle growth.
10. Massage:
Commonly athletes prefer massage for less muscle soreness. According to a study, massage is beneficial in improving flexibility and reducing the onset of muscle soreness after a workout.
11. Cryotherapy:
It is the technique in which you have to expose your body to cold temperatures for a few minutes. This can increase muscle recovery by decreasing inflammation, pain, and tiredness.
What Are the Basic Things You Need to Avoid?
Though there are different things that may help in recovery, some things can also hinder the recovery process, such as:
Alcohol
Consumption of alcohol is much more harmful to health as it can increase the risk of blood pressure, affect sleep quality and duration, and not have nutritional value. Continuous consumption of alcohol may cause less muscular recovery and muscle loss.
Tobacco
Smoking tobacco is harmful to your musculoskeletal system. Though there are not so many searches regarding the bad effects of tobacco on muscles, some evidence reveals the high risk of muscle injury due to tobacco. Also, it can increase the risk of joint issues and bone fractures.
How Long Does Muscle Recovery Take?
The time or duration for muscle recovery varies based on the fitness level and the intensity of the workout. Also, the volume of the workout plays a major role in determining the time for muscle recovery. Your muscles may recover easily after 24 hours if you perform a light workout. If you perform a challenging workout, muscle recovery takes 3 to 4 days. However, many intense workouts take time.
The following are some factors which may affect muscle recovery:
- Nutrition you get
- Sleep Quality
- Stress level
- Exercise including different muscle groups
Overjumping and quick jumping may increase the risk of injury and overtraining. All trainers come with a variety of philosophies regarding training. So some say that a workout must leave feeling challenged but not exhausted. However, all athletes are strategic about which time of the year they train at a high level. So ensure to design of the workout program for muscle groups that may increase the recovery between muscles.
Conclusion:
If you exercise and don’t allow muscles to recover, it means you are at risk of being injured, which may be mild to tears. Proper rest, hydration, and high nutrition may help muscle recovery. During the recovery phase, the muscles repair the tear caused by exercise.
When you don’t give time to muscles to recover, it may increase the chances of injury. So whether you are training at home or a competitive athlete, you need to get a better night’s sleep and a healthy diet to recover muscles!
