Whenever we train by running or lifting weights, we are effectively causing some damage to our muscles. This process is necessary in order to allow our muscles to grow larger and stronger, but it also means that they will need some time to fully recover.
This can be an arduous process, especially if we accidentally push too hard and cause damage that takes long periods of time to heal properly. Fortunately, there are some ways that we can speed up the amount of time it takes for our muscles to recover and be ready to go again.
Practice Good Sleeping Habits
Sleep is the period of the day where the body enters a restful state and begins to repair all of the damage accumulated throughout the course of that day. This means that any toxins present within the body are removed, and any cell damage is repaired, which includes muscles.
Sleep is absolutely vital to boosting the process of recovering from a hard workout – and skipping out will mean having to wait that much longer. Most people will want to aim for between 7 and 8 hours of sleep every night, but having a 20-minute nap in the afternoon can also help.
When we train, there are two processes that we need to be aware of in terms of hydration: muscle contractions and sweating. Both these processes use up the vital electrolytes that we need to stay functional, and they can quickly deplete after a long workout on a hot day.
Staying hydrated, then, is important to keeping our muscles in good shape. It’s common for gym-goers to drink water before they begin their training, but forget to after it’s finished, which is when the body needs the fluids even more.
Incorporate Rest Days
As much as we’d like to be able to work out every single day, the body simply wouldn’t be able to keep up, and it could lead to some serious, long-term damage to our muscles. This is why a conscientious trainer will want to always incorporate rest days into their weekly regimes.
These days are important: they give the body adequate time to heal and give muscles ample time to get back into good working order. Most experts recommend having around 3 days of rest every week, although it’s possible to push that down to two for those that are up to par in all other departments of muscle recovery, and perfect for catching up on Netflix series or blackjack Canada.
Don’t Skip Proteins
In order to fix the damage that’s done to the muscles during a rigorous workout, the body requires proteins, and lots of them. They’re among the most important nutrients to get when choosing a diet, and so a trainer might want to focus on foods that are extremely high in protein.
Fish is a good choice, but it’s important to choose fish that isn’t too fatty. Other excellent sources of proteins include legumes and whole grains, such as quinoa, which are one of the few plant foods that can provide all 9 amino acids.