If you work out and lift weights, then you want to pack on some lean muscle, right? You know how important it is, too.
You eat a healthy diet and exercise throughout the week. That is awesome!
But how do you improve your recovery and lift more and more? Keep reading for some of our favorite workout recovery tips that will help you have a more enjoyable workout regimen.
Table of Contents
1. Drink Lots of Fluids
This helps to rehydrate the body and to prevent cramps. Fluids will aid your body to recover more and reduce the risk of injury. Aim to drink at least 8 ounces of fluids for every 20 minutes of exercise.
Sports drinks can be helpful for replenishing electrolytes, but water is the best option for rehydration. Drink plenty of fluids throughout the day, even if you are not thirsty, to ensure that you stay hydrated.
2. Take an Ice Bath
A cold compress helps reduce swelling and a good icebag is a must-have when you do work out. You can find ice bags here that will provide for your needs.
Taking an ice bath helps reduce inflammation, and can also help to reduce muscle soreness. A good rule of thumb is to fill the tub with water and then add ice until it reaches your waist. You should stay in the tub for about 15-20 minutes, and then make sure to warm up afterward with a hot shower or bath.
3. Time Your Protein Intake
Eating a complete protein source within 30 minutes of your workout can help promote muscle growth and repair. A few good options for complete protein sources include grilled chicken, fish, cottage cheese, or Greek yogurt.
If you are unable to eat protein sources within 30 minutes of your workout, you can still enjoy having a protein-rich snack or shake within that timeframe.
4. Get Plenty of Sleep
Sleep will help your body repair the damage from your workout and prepare for the next one. A lack of sleep can sabotage your workout results and recovery.
When you’re sleep-deprived, your body can’t repair muscle tissue and you’ll have less energy for your workout. You’re also more likely to make mistakes and get injured. You should aim for at least 8 hours of sleep per night.
5. Foam Rolling
Foam rolling is a form of self-massage that helps to release knots and tension in your muscles. It is important to do this before stretching so that your muscles are more relaxed. It can also improve the range of motion and improve blood circulation.
Start with a slow, gentle roll. You can increase the pressure as you feel more comfortable.
Focus on areas that feel tight or uncomfortable. Don’t roll over any areas that are injured or sore.
6. Eat Anti-inflammatory Foods
This can help reduce muscle soreness and promote tissue repair. Foods that are high in anti-inflammatory antioxidants include berries, dark leafy greens, and fatty fish.
Other helpful recovery foods include those that are high in protein, like chicken or fish, as well as complex carbs like sweet potatoes or brown rice.
Use the Workout Recovery Tips for a Healthier You
If you’re looking for ways to help your body recover after a workout, following these tips can help you feel better and get back to your workouts more quickly. For the most effective workout recovery, be sure to listen to your body and give it the care it needs.
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