Have you ever finished a tough workout only to feel like you are glued to the bed the next morning because you are so sore?
If you are following any sort of exercise program you have probably had this experience. This is where proper workout recovery comes in.
In fact, recovery after a workout can be just as important as the workout itself.
During a workout, your muscles are put under a higher level of stress than usual. Because of this stress your muscles get broken down.
This gives them the opportunity to rebuild stronger and healthier then they were previously.
Taking care of your body after a workout will support this healthy lean muscle growth. So today we are going to give you three important keys to improve workout recovery and support healthy muscle growth.
1. Proper Nutrition
During a workout your body’s nutrient supply is heavily utilized and some can be depleted. Your body and muscles need these essential nutrients in order to rebuild. While there are a number of macro and micronutrients that are important to recovery, protein is one that should not be overlooked.
Protein is so important because it is what our muscles are made of, so supplying them with quality sources of protein will help them rebuild and recover faster. We suggest that you get about a 1:1 ratio of protein to carbohydrates after your workout to support recovery and lean muscle growth.
Meal replacement shakes are a great way to get quality sources of protein back into your body after your workouts.
2. Active Rest
This one isn’t a big problem for most people given that they don’t feel like doing much after a tough workout. However, this doesn’t necessarily mean that you just go home and plop yourself down on the couch for the rest of the day.
Think of this as more of an active rest. You should give your muscles time to recover, but not doing anything at all may actually make matters worse.
If you work at a desk all day, standing up and moving around once in a while can prevent the onset of muscle soreness by supporting healthy blood flow and supplying your muscles with fresh nutrients.
Every couple of hours you should at least try getting up and doing some active stretching at your desk. You will be amazed at the difference it can make.
3. Soft Tissue Release
Along with healthy blood flow and nutrient delivery, soft tissue release techniques such as foam rolling are an awesome way to support optimal recovery conditions. As your muscles rebuild they can potentially tighten up and in turn reduce your range of motion.
Foam rolling and other soft tissue release techniques prevent this by lengthening the muscle and breaking down tight tissue.
By following the steps above you can support healthy nutrient delivery and lean muscle growth. Remember, getting proper nutrition, focusing on active rest, and practicing soft tissue release will help improve workout recovery and you can kiss post workout soreness good bye!
If you have a post workout recovery routine that works for you, we would love to hear about it in the comments below.