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Quick Muscle Recovery Tips from The Pros

by Rinku Singh | | | 0 Comments

Muscle recovery is more than just a simple rest day. As an athlete, you know that your body needs time to recover from the rigours of training and competition. These quick tips will help you feel better and get back out there faster.

Protein Pre- and Post-Workout.

It’s important to understand that the proteins that make up your muscle fibres become damaged when you exercise. Therefore, pre-workout and post-workout nutrition are vital to helping promote muscle gains.

There are many benefits when you take in the proper nutrients before, during, and after your body undergoes strenuous workouts. The key is to consume suitable protein for faster recovery.

  • You will need 20 to 40 grams of Trusted Source protein 
  • Or roughly 0.4 to 0.5 g/kg (0.18 to 0.22g/lb) of body weight is enough to maximise muscle growth.

SHOP Everyday Sports Magnesium:

Carbohydrate Intake Post-Workout.

Carbs will be stored in the muscles as glycogen when they’re not being used to fuel your workouts. So, the most effective way to replenish these muscles is by eating a diet that’s high in carbohydrate-rich foods (think pasta, bread, and cereal) along with a moderate amount of protein and fat.

You must consume about 1.2 g/kg of body weight per hour after training results in proper glycogen resynthesis.

A Healthy Well-Balanced Diet.

It can be hard to follow a healthy diet. For example, it is easy to fall into the habit of eating a pizza or fast food while at work. However, working towards eating an overall healthy diet can ensure that, for example, you don’t develop any nutrient deficiencies and have better health in general.

Here are some pointers:

  • If you can, avoid ultra-processed foods
  • Eat lots of fruits and vegetables
  • Get at least 1.4 to 1.8 grams of protein per kilogram of body weight (0.6 to 0.8 g/lb)

Sports Rehydration Drink Base

Hydration fluids and not calories will sustain maximum power output for longer.

High-sugar sports drinks will result in an insulin response that reduces blood sugar levels and lowers energy levels. By contrast, maintaining fluid to working muscles will improve performance outcomes. PowerAMP Rapid Hydration provides fluid to working muscles faster than water.

SHOP Rapid Hydration here:

Monohydrate Creatine

Creatine is a naturally occurring substance found in foods such as meat and fish. It has been known for its effects on exercise performance, precisely strength training and anaerobic capacity. As a result, many athletes supplement their with creatine to boost these performance-enhancing effects. 

Add Whey or Collagen Protein Powders

Protein is an essential macronutrient for anyone looking to build muscle. Protein provides the building blocks for new muscle tissue and ensures that your body has enough protein to recover appropriately. To fully take advantage of the benefits of protein powder, however, you must choose a high-quality product that delivers what it promises.

Get Enough Sleep

When sleeping, your body uses the time to repair muscles and strengthen bones. Therefore, to maintain high productivity, people who exercise intensely need more rest than the average person.

References 

https://www.healthline.com/health/muscle-recovery#foods

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