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.

7 Powerful Questions To Find Out What You Want To Do With Your Life 10 Things a Happy Person Does Differently 10 Things To Do When You Are Feeling Down 10 Simple Ways To Stop Overthinking 12 Proven Ways To Speed Up Muscle Recovery

Trending in Fitness

1 10 Lower Body Workouts Anyone Can Try at Home 2 10 Simple Morning Exercises That Will Make You Feel Great All Day 3 Lose Stomach Fat Fast With These 10 Diet Hacks 4 12 Yoga Exercises for Beginners to Try at Home 5 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

Read Next

Advertising
Advertising
Advertising

Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

Advertising

1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

Advertising

2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

Advertising

4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

Advertising

Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

Read Next