Advertising
Advertising

12 Proven Ways To Speed Up Muscle Recovery

12 Proven Ways To Speed Up Muscle Recovery

You know that feeling you get the day after a great workout? Where your body aches, you have trouble walking, and you’re cursing your spin class instructor? That’s your body telling you it has been broken down and needs time to recover. The muscle recovery phase after a workout is when your body rebuilds and re-energizes your muscles. But sometimes your body doesn’t heal quite as fast as you’d like it to.

Here are 12 proven ways to speed up muscle recovery after a tough exercise session.

1. Get 8 Hours of Shut-Eye.

Don’t underestimate the importance of a good night’s sleep. If you’re one of those people who think you “only need 5 hours,” you’re not giving your body enough time to recover and could be making yourself more prone to injuries in the future. Getting ample sleep is one of the best ways to speed up muscle recovery. So aim for 7-8 hours per night.

Advertising

2. Hydrate.

Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. This is important because dehydrated muscles can quickly become painful muscles. Drink a couple liters of water or more on days when you exercise.

3. Drink a Protein Shake.

Research shows that drinking a protein shake before or after a workout may help reduce the severity of muscle soreness and speed up muscle recovery. A 2:1 ratio of carbs to protein is ideal.

4. Apply Muscle Creams.

Having trouble sitting because of yesterday’s workout? Topical creams like IcyHot are effective for soothing muscle pain and helping you recover from a tough exercise session.

Advertising

5. Grab Some Aspirin.

Anti-inflammatory drugs like ibuprofen and naproxen can help relieve the discomfort from sore muscles, which can speed up your recovery time. Don’t use NSAIDS on a consistent basis without getting the okay from your doctor. Rather, use them sparingly when bouts of soreness kick in.

6. Ice, Ice Baby.

Here’s one of the easiest ways to recover from a tough workout: apply an icepack to sore muscles for 20 minutes to help them recover faster.

7. Stretch Every Day. 

Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. Stretching is particularly useful on your off days. If you’re strapped for time, aim for full body stretches and light exercises like squats, lunges, and planks.

Advertising

8. Roll Out Sore Muscles.

Foam rollers are cheap and effective tools for breaking up knots and sore spots in your muscles. Research shows that foam rolling breaks up scar tissue and knotting in your fascia, which is important because these knots are often the root cause of sore muscles and joints. So spend a few minutes in the morning and evening rolling out sore spots.

9. Get a Massage.

Getting a massage helps break up scar tissue and ease muscle pain. If you don’t want to dish out the money for a regular massage, trade massages with your spouse or significant other. You can thank us later.

10. Eat a High-Protein Meal.

Research shows that eating protein before bed helps with post-exercise muscle recovery. And chugging a protein shake or eating a high-protein breakfast when you wake up can help reduce food cravings throughout the day. Stick with healthy foods like lean meats, eggs, yogurt, and oatmeal.  

Advertising

11. Drink Chocolate Milk.

Here’s a reason to get excited: drinking chocolate milk after a workout is one of the best ways to speed up muscle recovery. A research study proved that chocolate milk is “an effective recovery aid between two exhausting exercise bouts.” Make your own healthy version of chocolate milk by combining milk, raw cocoa powder and a bit of honey or stevia.

12. Drink Cherry Juice.

Drinking cherry juice and cherry supplements post-workout may help reduce the swelling and help your body recover from a tough workout faster.

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

10 Simple Ways To Live a Longer and Happier Life I Want To Be Happy: 7 Science-Backed Ways to Find Happiness 17 Things Emotionally Strong People Don’t Do 10 Things To Do When You Are Feeling Down 10 Things a Happy Person Does Differently

Trending in Fitness

1 6 Best Fat Burning Exercises You Can Do at Home 2 12 Stretching Exercises to Increase Your Flexibility 3 10 Best Fitness Trackers to Improve Your Health 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 10 Best HIIT Workout Exercises to Burn Calories Fast

Read Next

Advertising
Advertising
Advertising

Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

Advertising

Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

Advertising

3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

Advertising

It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

Advertising

7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

Read Next