Maximize Post-Workout Recovery in 4 Easy Steps
Like most gym goers, you enjoy working out on consecutive days. Or maybe you tend to push yourself to extremes and give your best every time. The problem is that training too hard or too often puts stress on the body, causing muscle soreness, pain, fatigue, and general discomfort. Your muscles need time to recover from exercise. Good nutrition and supplements can help, but it may not be enough. Here are four easy steps to maximize post-workout recovery and regain your energy:
Research indicates that post-workout sauna increases the releases of human growth hormone (HGH), which supports muscle repair. It also activates heat sensitive proteins for up to 48 hours after exercise. These natural compounds fight oxidative stress and boost antioxidant levels in the body, leading to faster recovery. Some experts refer to saunas as the next big performance enhancing “drug.” To reap the benefits, sit in the sauna for at least 10 minutes once or twice a week.
Get a Massage
The healing benefits of massage are well-known. This therapy rejuvenates your body, eases muscle soreness, and boosts physical performance. It also helps reduce exercise-induced oxidative stress and relieves inflammation. Research shows that post-workout massage activates the mitochondrial biogenesis signaling, helping your muscle cells recover and use energy more efficiently.
Consume More Protein
Ever wonder why athletes are obsessed with protein powder and high-protein foods? This nutrient not only promotes muscle growth, but also plays a key role in recovery. Basically, it helps your body repair damaged proteins and build new ones, which leads to faster recovery from exercise. For best results, drink a protein shake within 30 minutes after training and maintain a high protein intake throughout the day,
Get the Most Out of Your Post-Workout Meal
What you eat post-workout has a direct impact on muscle growth and repair. In addition to protein, your body needs a quick source of fuel. Fast-digesting carbs, such as those found in fruit, honey, dextrose, and even chocolate milk, can help. Consume these foods immediately after leaving the gym to boost the recovery process. For instance, you can add two tablespoons of honey to your post-workout shake, or eat a banana.