How to speed up recovery

bodybuilding, improve performance, muscle gain, recovery -

How to speed up recovery

One thing that sports people of all kind suffer from is muscle fatigue and pain. This is a normal part of training and your muscles need to recover to relieve this pain and rebuild themselves to become stronger and perform better.  After a hard workout, your muscles can be sore and struggle to hold weight. This is because during your workouts your muscles develop micro tears, these are tears that form in your muscle fibres and are key to building muscle. These muscles need to recover, and, in this article, we are going to be sharing how you can speed up that recovery process.

 

Why would you need to recover faster?

If you are new to sports or inexperienced, then you may be asking “why would I want to speed up my recovery?”. Well one simple reason is that you will be able to increase training frequency, this means that you will be able to train muscle groups more regularly which will increase the amount of muscle mass you put on and calories burned. Another reason could be to relieve soreness as this can last a few days after a workout and can make daily tasks hard. Fore example after training legs at the gym you may find it hard to get into cars and walk upstairs.  If you take your training seriously then speeding up recovery is something you should start doing.

 

Getting enough sleep

One of the most important things when it comes to recovery is sleep. Sleep allows your body to repair itself and can enhance muscle recovery as rates of protein synthesis increases and hormones are released. Sleep is also one of the times during a day where your muscles are completely relaxed so you are not using them and causing these micro tears. There was a study done by Dr Haslam that looked at the effects of sleep deprivation and soldier’s performance. These showed the physical effects and how cognitive function was affected by sleep deprivation and concluded the soldiers with the most sleep performed the best.

As well as speeding up recovery, there are also many other benefits of getting enough good quality sleep. These include reduced stress levels, more energy and a better immune system as sleep is directly linked to immune system health. Meaning a lack of sleep could make it harder for your body to fight off diseases and viruses putting your overall health at risk. A lack of sleep can also make your brain function less effectively and give you mood swings. When you have a lack of sleep you may also find it harder to concentrate and make decisions.

 

Have a good balanced diet

The phrase “you are what you eat” has some value when it comes to fitness in the sense of if your diets trash then this will be reflected in your recovery and aesthetics. A good balanced diet is key to recovery as you will require vitamins, minerals, and a decent amount of protein to maximise your muscle recovery and relieve soreness. Its also important to time your eating for example having a post workout snack or meal is good timing as your body is depleted of nutrients and needs protein for synthesis (process of rebuilding muscles).

Eating a healthy balanced diet will also replace electrolytes lost through sweat and replace muscle glycogen stores. This is a reason why its important to stock up on carbs as these will supply your body with energy that’s its lost during your workout and carbs will make you feel fuller and have more energy. There are also many foods that will relive muscle soreness like seeds, nuts, and cheese as they are fatty and certain essential minerals and nutrients essential to relieve soreness.  Depending on your type of training your diet may be different, its important to identify what you want to achieve from your diet and then evolve your diet around this.

 

Stay hydrated

When training its always good to make sure you stay hydrated. This has many benefits, and it can actually speed up recovery. Staying topped up with water can also relieve muscle soreness. This is due to muscle protein synthesis requiring muscles to be hydrated and if you are dehydrated, rates of synthesis are slowed down.  Replacing fluid lost during workouts also contributed to keeping your muscles hydrated, this will improve recovery and the rate of synthesis after a workout, which is the key time your muscles need repairing.

 

Cut back on booze and smoking

Drinking excess alcohol can hinder recovery and cause your muscles to be repaired slower. Being drunk can be detrimental to recovery as it can decrease quality and length of sleep, and as we know sleep is one of the key ingredients to your muscles recovering effectively. Alcohol can also impair muscle protein synthesis as it can block your bod from creating certain proteins after a workout. This is only really an issue if you are drinking after training. When under the influence of alcohol you may also make poor diet choices which can effect recovery and slow down progress.

Smoking can also be detrimental to recovery. This can reduce the amount of oxygen in your blood stream which means your muscles are getting less oxygen.  Smoking also clogs arteries which means blood flow will also be restricted to your muscles. This can stop vital nutrients and minerals being delivered to your muscles that are needed during protein synthesis to rebuild muscles. If you are into your fitness, then smoking is something that is not recommended as its stop your body from using oxygen effectively and has many other health effects.

 

In conclusion if you want to speed up your recovery process and relieve pain then these are the basic steps you can be taking. If these are being fulfilled, then you should recover from workouts effectively and reduce pain. There are also many other things that can be done to reduce pain like having a massage and foam rolling.  Although these work for recovery, they are just the basics and there are many other things to consider like supplements and stretching out after a workout. If you are looking to recover as quick as possible then supplementing Is something you should consider doing to maximise your recovery effectiveness.