If you’re someone who loves going to the gym and training as hard as possible, you know all about sore muscles. While working out to stay in shape, recovery and rest are also an important part of any strength training program. Proper rest and recovery ensure that you stay injury free and be consistent while training long-term.
Here are 6 ways to recover from that amazing workout:
1. Make a schedule
You break your body down when you train and your energy stores are depleted. Your muscles and other tissues are broken down and body is in a fatigued state. It is important to create a recovery process and to execute it efficiently. Lack of proper recovery can cause exhaustion and lead to Overtraining Syndrome. If this is not addressed in a timely manner, it may lead to other physiological and chemical changes. Plan a recovery week between every 3-5 weeks of training to feel energized and refreshed.
2. Make time for recovery
In the initial days of working out, you will feel muscle soreness, usually 24 hours after your training. This is known as Delayed Onset Muscle Soreness, or DOMS. It is characterized by muscle tenderness, stiffness, and reduced joint range of motion and muscle flexibility. Not giving ample time for your body to rest will result in an increased risk for injury. Ensure that you have 24-72 hours of rest between training sessions for best results.
3. Sleep it out
Lack of sleep can result in mood swings, reduce tolerance to training and it can negatively impact the physiological aspects of the training process in general. Sleep helps induce a state of recovery in the body. Anabolic hormone concentrations (which help in muscle-building) and activity increase during sleep. Therefore, try to develop a regular sleeping routine where you go to bed at a similar time every night. Stay away from distractions like light, smartphones, and TVs.
4. Stay Hydrated
When you exercise, there is an increase in the metabolic rate which leads to the body craving for water and electrolytes. Dehydration can reduce body’s performance potential and also delay the recovery process. The recommended minimum amount of fluid intake per day for males is 3.7 liters per day and for females is 2.7 liters per day. Make sure you get your minimum daily dose and be mindful of water lost from sweating.
5. Get the right nutrients
Proper nutrition is essential when your body is recovering from a workout. Protein helps rebuild muscle tissue and to supply the building blocks for various cells, tissues, enzymes, and hormones. Get enough protein, depending on how rigorously you work out. Carbohydrates are also a major source of energy for muscles. Eat enough carbohydrates to refuel your body. If you’re working out, eat a snack after you’re done with your training. Ensure around 50 grams of carbohydrates and 30 grams of protein. A well-balanced meal should be consumed roughly 2 hours post workout to continue your recovery process. You can also try Zenith Protein Pure Whey as a supplement to your diet.
Apart from the above, you can also get a massage to reduce muscle stiffness, promote circulation and relaxation of the muscles. If you’re looking for any other nutritional supplements that help you train better, visit Zenith Nutrition’s website here.