Muscle recovery is crucial to making gains. Between workouts, your muscles are most vulnerable and giving your muscles adequate time to heal is critical. While you might just want to push through, if you want to hit a PR, you need to be fresh. There are ways to maximize your recovery, both in and out of your lifting clothes. Here are a few things to consider if you want to optimize your body’s recovery period.
Eat Lean Protein
When it comes to muscle recovery, proper nutrition is critical, and protein is a major component of that. Exercising creates micro-tears in your muscle tissue. Protein helps repair those micro-tears while making them stronger in the long run so you can lift more and put on more size. Eating lean protein provides the nutrition needed to repair your cells after a workout. Good sources of protein include chicken, lean ground beef, legumes, low-fat dairy products such as cottage cheese and Greek yogurt, poultry and eggs, and fish such as tilapia, salmon, and trout.
Carbs Aren’t the Enemy
Cutting carbs is all the rage these days, but it’s important to note that they aren’t the enemy. Complex carbs provide a variety of benefits and are another essential nutrient for recovering from workouts. Carbs help replenish your glycogen stores, which you deplete through exercise. Replenishing these helps support muscle recovery. You need to eat enough carbs during and after your workout to avoid delaying recovery or risking overtraining and injury.
Healthy Fats Help
Healthy fats can help supercharge your recovery. They help repair damaged muscle cells while increasing the strength of your other cells. It also increases the blood flow to your muscles, reduces food cravings, and helps you feel fuller for longer. Healthy fats come from fish oil, olive oil, coconut oil, nuts, avocados, and more.
Keeping hydrated means replenishing the water you lose during training sessions. This includes what you lose through sweat. It also helps lubricate your joints, which can help stop aches and pains while aiding in muscle recovery. When you put on your bodybuilding clothing, bring water or other healthy fluids with you. Hydrating during training sessions can prevent cramps and dizziness while regulating your body temperature.
Get More Sleep
To say a lot happens within your body while you sleep would be an understatement. The critical part here is that, after vigorous exercise, sleep gives your body time for your muscles to recover. Not getting enough sleep means hampering your body’s natural muscle repair mechanisms. You inhibit your ability to fight inflammation and produce the hormones needed for muscle growth and repair. This, in turn, can lead to muscle atrophy, which is the exact opposite of making gains. Typically, bodybuilders require more sleep than the average person, so treat bedtime like a workout and prioritize it every night.
Try a Massage
Massaging your muscles after training can help ease discomfort and soreness. Whether you go to a professional massage therapist or simply use a massage gun, you can reduce tension and soreness. If you massage your muscles after a training session, you can flush out lactic acid, further aiding in recovery.
Throw On Your Lifting Clothes for Light Exercise
Throwing on your lifting clothes and getting light exercise can help you. Light exercise for about 5 minutes can help increase your blood flow, which can help with post-workout recovery. Light stretching, an easy jog, or swimming are all easy on your body compared to your normal training sessions. These can help improve mobility, reduce muscle tension, and encourage the flow of oxygen and nutrients to your muscles. Each of these helps repair your muscles. Although active recovery isn’t as exciting as hitting a squat PR, it’s essential to hitting that PR.
Quitting isn’t an option. Compromise isn’t in your vocabulary. You view every workout as a chance to attack the gym and make progress toward your goals. If that sounds like you, then you deserve bodybuilding apparel that works as hard as you. You deserve GASP. From T-shirts and shorts to stringer tank tops and joggers, GASP designs their apparel with the modern bodybuilder’s physique in mind. The GASP community is full of dedicated athletes who push through to find success. Check out the full selection of GASP’s no-compromise lifting apparel today.
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