Thursday, December 7, 2023

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    14 simple ways to speed up your recovery after an intense workout session

    Many of you know that nothing compares to the feeling of satisfaction after completing a serious workout, but sometimes the next day can make you regret ever doing it. Just follow these helpful tips to help your body recover faster and get ready for another workout!

    Eat a protein-rich breakfast

    Eating a high-protein breakfast the morning after your workout will help you kickstart the day. Not only will protein give your muscles the nutrients they need to properly recover and rebuild, protein can help you reduce cravings for the rest of the day!

    Drink a lot of water

    Dehydration during exercise can be a dangerous thing; you could easily cause greater damage to your muscles, or you could collapse from dehydration. Before you drink those sugary sports drinks, remember that water will add more than enough for you to exercise.

    Enjoy a glass of chocolate milk

    Need a quick post-workout snack? Drink a glass of chocolate milk to give your body the protein your muscles need, plus the carbs in chocolate have been shown to reduce the recovery time needed before another workout.

    Down some tart cherry juice

    Do you still feel pain after yesterday’s workout? Try some sour cherry juice; The antioxidants in the juice can help reduce the swelling that occurs when muscles are damaged.

    Hug into an ice bath

    This may seem like a daunting task, but listen to us. Soaking in an ice bath after a workout can significantly reduce muscle soreness and inflammation for up to 24 hours.

    Foam roller will be your new best friend

    Foam rolling might not be the most comfortable thing to do, but it’s totally worth it. Muscle tightness and soreness can result from “knotted” muscles and tissues, and using a foam roller can help stretch and relax the muscles to prevent that imbalance from forming.

    Take advantage of compression clothing

    Compression clothing will help your body better circulate blood during exercise and can prevent cramps. There are even compression garments made specifically to wear after a workout to help “refuel” your muscles and prevent soreness.

    Just relax for a few days

    If you’re starting to notice that it’s taking you longer to recover from your workout, it might be time to take a little break. Many people stick to a two-day recovery period between working out the same muscle group, but you’re no other and it can take three to four days to fully recover. Just sit back and relax for a few days before heading back to the gym.

    Go out and get a massage

    Who doesn’t love a good massage? Similar to foam rolling, massage can help break down scar tissue and help alleviate stiffness.

    Take a nap after a workout

    Studies have shown that taking a nap for about two hours after a workout helps your body go into the deep, restorative sleep it needs. No need to worry, though, taking a nap during the day won’t disrupt your sleep for the rest of the night.

    Cut out alcohol

    Many people like to wrap up a workout and then enjoy what’s left of happy hour at the local bar. But what they may not know is, alcohol will actually dehydrate your body and make your recovery time even longer.

    Listen to your favorite music

    Music is essential for most people during a workout, but it can really help you afterward. Listening to slow-paced music will help lower your blood pressure and get your body ready to go into recovery mode.

    Tons of sleep

    Not getting enough sleep can have a negative effect on your muscle performance and recovery. During sleep, your body undergoes protein synthesis, which helps muscles regenerate after a tough workout. So go ahead and sleep for a few more hours.

    Drink a protein shake before bed

    During sleep, our bodies use the nutrients we have stored up throughout the day, but sometimes that’s not enough. Drinking a protein-rich milkshake before bed gives your body the extra nutrients it needs to recover from the night.

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