#postworkoutsoreness

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The Best Proven Ways I use to Speed Recovery

Get More Sleep. Sleep deprivation can have a significant negative effect on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so make sure to get in those 8 hours for stronger muscles and better endurance. Plus this helps everything else in your body rest up after a hard day. Sleep is so important to your health!

Drink chocolate milk. Looking for a convenient post-workout snack on the go? Chocolate milk is a super-fast way to recover after a hard workout. The protein it contains will kickstart muscle recovery, and those chocolaty carbs helps restore blood sugar levels and refuel after long hardcore workouts.

Drink cherry juice. Stiff and sore from yesterday’s sweat-tastic workout session? Tart cherry juice might help reduce the swelling when muscles are damaged. This allows our bodies to recover faster and with less pain. I sometimes add this to post workout smoothies. So I might do a cherry/vanilla protein/ spinach and banana smoothie. This way I get protein and extra nutrients after some intense workouts.

Get a massage. Massage helps break up scar tissue and reduce stiffness associated with muscle repair. This is why I really need a foam roller. Thank god I have Tom to massage my sore leg muscles. It is great for your muscles to get worked on after a hard run, or an intense kickboxing class.

Hydrate! Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself. Before reaching for Gatorade, however, know that good old H2O is often enough  for many individuals looking to replenish fluids. Unless you are working out for more than 60 mins, water is perfectly fine.

Consume protein post-workout. While a protein-rich snack can get the body ready for a great workout, sipping on a protein shake or eating a protein-filled meal can ensure the body has enough fuel to keep on rebuilding throughout the day

Consume protein before a workout. Amino acids are the building blocks  of tissue, and we consume protein to give our bodies enough to rebuild and maintain muscles damaged during workouts. Consuming protein before working out can trigger our bodies to start muscle synthesis throughout and even after hitting the weights.

Rest those muscles. Sleep and rest are so important if you want to recover those sore muscles. If performance is decreasing from workout to workout it might be time to schedule in a few extra rest days. I will often take a day off after crazy 2+ hours of fight training.

Ice muscles or take a cold bath. Cooling down muscles post-exercise could reduce inflammation and speed the path to recovery. Cooling in short bursts can also reduce muscle soreness after a workout. Or if you really want to go all out, try taking a cold bath after working out, it can significantly reduce soreness and inflammation for up to 24 hours.