8 Tips to Improve Post-Workout Muscle Recovery

As important as the practice of physical activities is muscle recovery after training. After making a big effort, the body is tired and needs a rest period to regenerate. Unfortunately, many athletes are only concerned about the quality of physical exercise and forget to maintain adequate rest, which is essential. And here's the big mistake. This wrong habit can compromise and overload muscle functions, causing pain and fatigue. In addition, there are alternatives that help boost muscle regeneration and optimize this healing process. When you are new to muscle building, as well as intend to locate the very best commence feasible, it is important to find a specialized  workout plan for beginners at home. With that in mind, in this article, we are going to present some techniques and precautions that help speed up your post-workout muscle recovery. Check out! 1. Eat properly Those who practice exercises that demand more from the body need to perfect their diet and cannot neglect this habit, eating anything recklessly. In this sense, the ingestion of adequate food is essential to replace the nutrients that are lost during physical effort, both through sweat and urine. The concern should not be just the amount of calories ingested, but the quality of that food and the type of nutrient it contains. Therefore, consume a lot: protein: to help restore muscle fibers that have been torn and damaged; Foods rich in low glycemic index carbohydrates: they are responsible for giving energy to the body and regaining physical vigor. 2. Stretch before and after physical activity Stretching should be done moments before starting the workout and after finishing it. Although many people believe that it is nonsense, this habit is essential to prevent injuries and muscle strain, relieving pain and improving the process of regeneration of muscle fibers. In addition, this habit helps to improve range of motion, warm up the muscles and increase the irrigation of blood vessels, which enhances the absorption of nutrients. Ideally, stretch for a few minutes and spend about 30 seconds in each position. 3. Get massages Who doesn't like to get a good massage? This care for the body is unanimous among all people. And it's no wonder that it has been gaining more and more popularity. When massaging the areas that were most required by physical activity, there is an increase in blood circulation and oxygenation in the body, which reduces swelling and pain in the region, playing a fundamental role in reducing the levels of acidosis in the body, formed by lactate and by the renewal of ATP (molecule that generates energy) in cells. Therefore, it is so recommended by doctors and physical trainers for athletes who perform a lot of effort and need to recover from the wear and tear they suffered. Don't think massage is an unnecessary luxury. There are excellent professionals who are accessible in the field and who can quickly undo tension and relieve pain. 4. Use ice to relieve pain Ice is a common palliative measure that can be used during the muscle recovery process. Cooling the region where the ice is applied helps to reduce micro-injuries, in addition to relieving pain and reducing swelling. 5. Keep an appropriate interval between workouts After a training session, muscle fibers have been frayed and torn and need to recover from the aggression suffered. This care helps to avoid overloading the tendons and ligaments, in addition to enabling the muscle to recover more quickly. On the other hand, the absence of breaks and training with a very high frequency help to cause muscle fatigue. This is why the interval between exercise days, as well as between sets of repetitions, is so important. The minimum recommended time between workouts is 24 hours, as it is during this period that the body recovers and tissue is repaired. 6. Get quality sleep Nothing better than sleeping well to maximize results and heal injured muscles. The physiology of human determines that during the rest period, injured muscles will restructuring of damages. It is a fact that the mind will directly influence performance during the next sports training. Therefore, having quality sleep makes the athlete recover better and wake up rested and in a good mood the next day. In addition, during sleep, substances such as growth hormone, essential for muscle recovery and the hypertrophy process, are produced. Ideally, sleep at least 8 hours a day. On the other hand, lack of sleep is harmful to the body and can cause irritation, lack of energy and mood, etc. 7. Keep your body hydrated at all times The concern with hydration must be present before, during and after training. Drinking fluids frequently is essential for maintaining and balancing body fluids and promoting body temperature regulation. Likewise, water is essential for transporting nutrients and prevents problems such as fatigue, cramps and overheating of the body. In addition to water, it is recommended to drink liquids such as isotonic drinks that contain electrolytes with sodium, potassium and magnesium in their composition. 8. Take supplements In addition to food, it may be that supplementation is an excellent alternative to help post-workout muscle regeneration. In this sense, the most suitable substances are those that contain proteins, carbohydrates, branched-chain amino acids and antioxidants.