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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.

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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.

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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.

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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.  

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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.

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Scott Christ

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

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Published on May 28, 2021

10 Ways to Lace Up Your Shoes Creatively

10 Ways to Lace Up Your Shoes Creatively

Perhaps one of the hardest things a 4-year-old kid can learn is to tie his shoes. On the contrary, for adults like us, it’s the simplest and probably the most boring activity we can think of. I’m pretty sure you wouldn’t want to register for a seminar on how to lace shoes, right!

It’s obvious, you don’t even need to use your brain when tying shoelaces. Look back up, I said most b-o-r-i-n-g a while ago when I mentioned lacing shoes up. But I will take that back. Why? Because when I saw the post from Diply featuring videos of lacing up shoes artistically, I realize how intricate, complicated, and creative it is to lace up shoes. That is if you do it like the way we do it on the featured videos.

1. Lattice

2. Hidden Knot

3. Ladder

4. Display

http://www.youtube.com/watch?v=uYAOnCxO8To

5. Loop Back

6. Checkerboard

7. Double Back

8. Zipper

9. Sawtooth

10. Riding Bow

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