10 Muscle Recovery Tips for Improved Performance!

Posted on October 5th, 2013 at 5:16 am by

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The faster you recover from a workout, the sooner you will start losing body fat and building muscle. The following are 10 tips that will assist you in boosting your body’s performance:

Maximize Your Post-Workout Meal

 photo rawfoods_zps082dad67.jpgYour post-workout meal is very crucial.  The first meal after your workout will have biggest impact on your recovery.  The post-workout meal should include carbohydrates which minimize muscle protein breakdown.  Carbohydrates are protein-sparing hence they enable larger amounts of protein crucial in repairing muscle tissue.  This post workout meal should should mostly consist of proteins and carbohydrates and are to be consumed shortly after your workout.

Enable Active Recovery

Active recovery is the most effectual method after exercise.  This utilizes light resistance exercise to take nutrients and blood flow to muscles after exercise.  Moreover, it assists in eradicating waste products that may hinder muscle recovery.  Active recovery entails walking, yoga, light biking, swimming, and other low-intensity exercises.

Practice Massage

Many studies reveal that applying sports massage in boosting recovery is an effective way of improving performance and recovery after exercise.  The symptoms of delayed onset muscle soreness (DOMS) may be lessened through massage and offers a great way for relaxation.

Have Enough Sleep

A lack of sleep can lead to weight gain among other negative health effects.  Additionally, it can slow down muscle recovery by causing harmful alterations to glucose metabolism, feeding behavior, increase in cholesterol, minimization in insulin-like growth factors and testosterone.  All these changes may lead to minimization in protein synthesis which restricts muscle recovery.

Add More Protein

Protein synthesis is most likely to occur with increased protein intake.  A protein intake of gram/lb of body mass is good in sustaining muscle under calorie restriction.  It is also significant being a component of each cell in the human body.  If highly active people have a low carbohydrate intake, their protein demands becomes a bit higher.

Take Enough Water

Appropriate hydration makes all processes in the human body work more efficiently.  The human muscle is made up of almost 75% water.  For best results you need to have at least 1 gallon of water each day.  More active individuals will require even more.  A sufficient water intake will prevent extracellular water retention.

Have Some Time Off

After intense physical activity you need to take some time off every 8 to 12 weeks.  This can be in form of active recovery (utilizing lighter loads) or passive recovery (doing nothing).  Even though a period of 1 week is good enough for the central nervous system (CNS) to recover from and ensure your muscles are fully repaired; periods of rest are also needed to keep intensity high so that you continually progress.

Appropriate Cool down

Although the majority of people do warmup, many of them do not put similar focus on their cool down.  Having 15 minutes of active cool down plays a crucial role in muscle recovery.  A cool down effectively restores your heart rate and removes lactic acid as waste to offer more rapid recovery.

Avoid Smoking

Besides the fact that smoking has several negative health consequences, it also weakens muscle recovery.  This is probably due to reduction of glycogen synthesis and glucose uptake.  Glucose boosts protein synthesis, therefore, obstructing the cell from absorbing glucose inhibits muscle recovery.

Contrast Water Therapy

This is helpful in reducing and boosting the recovery of functional deficiencies caused by DOMS (Delayed-onset muscle soreness).  Contrast water therapy is a treatment for recovery with alternative immersions in both cold and hot water.  The process assists in reducing inflammation for those involved in strenuous workouts thereby restoring the power and strength of the trained muscle.

Author Bio

This post has been written by Tressy Jones. She loves to write about Health & Fitness. She recommends PMIR for providing best treatment regarding back pain & injury.

Image courtesy of BrianHolm at FreeDigitalPhotos.net

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