Muscle Recovery

Adopt these eight habits to get more out of the workouts you’ve already completed and kick your fitness up a notch. Foam rollers are an excellent technique for reducing scar tissue after training, stimulating blood flow and loosening muscle tissue to relieve pain after training. When you rest and recover, you are better able for your body to repair damaged muscle tissue and ensure that you come back stronger than ever. Sources: 9

Furthermore, if you do foam rolls regularly, you can keep your muscles supple and stop injuries in the long run. A study has shown that stretching before and after exercise can help reduce sore muscles. Stretching is routine for people who exercise regularly, but many exercisers skip this valuable warm-up and cooling technique. Sources: 6, 9

If you have ever used a foam roller to relieve muscle tension, self-myofascial release (SMR) may not work as well as it should, according to research. Sources: 6

Surprisingly, there is no definitive way to accelerate the recovery of sore muscles without the support of research. Research has shown that SMR can help reduce pain and improve muscle activation during exercise. Active recovery, a light recovery phase, stimulates blood circulation in the muscles to reduce muscle pain. Sources: 2, 6

There is no definite rule of thumb as to how much water to drink, but as a good starting point you should give your body weight in ounces of water per day. Sources: 2

The muscle recovery phase of a workout is when your body rebuilds and reactivates its muscles. If you spend most of your week lifting weights or doing other high-intensity exercises, it is important to supplement your workouts during this time. Developing an intelligent training routine improves your recovery efforts and also helps you achieve your overall fitness goals. Sources: 3

Use dietary supplements to keep your muscles functioning and also prevent future injuries. These supplements will not only help you to reduce the pain after exercise, but they will also help you to fully recover in order to avoid injury in the future. One of the best muscle recovery tips you can follow during this time is stretching. Sources: 3, 5

When you exercise, your body converts glycogen into glucose and supplies your muscles with fuel for training. This means that you get the most energy from proteins, which gives you strength for your performance. If you do not get enough of these minerals, you will feel more easily exhausted and will have difficulty completing your workouts. Sources: 5

Weightlifting breaks down your muscle fibres so they can recover bigger and stronger and make you more powerful, but it can also cause muscle damage. Sources: 4

Studies have shown that supplementing with carnitine in combination with tartaric acid reduces muscle damage and sore muscles after exercise and speeds up muscle recovery. Protein also helps with recovery, which is why many gyms – visitors chase after heavy workouts with high protein infusions – speed up and ward off muscle soreness repair. But new research published in the Journal of Human Kinetics has challenged this practice, showing that protein-rich drinks are less effective at promoting muscle recovery than low-protein foods such as protein shakes and smoothies. Sources: 4, 7

We all eat a bit of protein every day to give our bodies what they need to recover from a workout, and there is also research suggesting that whey protein powder is a good source of protein high in protein and low in fat – which is why many people chug a protein shake before going to the gym. As we now know, protein powders are made to achieve your daily protein goal, which is why they are so popular in the gym. Sources: 7

In fact, a study published in the Journal of Exercise Rehabilitation found that a massage after exercise triggers pain, and that regular massages can help prevent the delayed onset of muscle soreness. Luciani says that relieving muscle tension after a weightlifting session is the first step to feeling great the next time you lift. Sources: 1

In addition, active recovery, which includes light training during the recovery phase, can help to stimulate blood flow to the affected muscles and thus reduce muscle pain. Massages may be an ideal healing method, but they are also undeniably expensive. For example, one of the most effective ways to support self-treatment can be to forget a lot of sleep and find a way to rest your bodySources: 0, 1

Research suggests that wearing a compression garment can help reduce muscle pain, muscle stiffness and sore muscles during intense workouts. Most doctors and health experts agree that, in addition to compression therapy, patients recovering from muscle strains and injuries should focus on getting high-quality sleep and rest wherever possible. Sources: 0, 8

While it may be a daunting prospect, it is a common assumption among athletes that a cold, a full body bath after work can significantly reduce pain and inflammation after exercise. However, research suggests that immersion in cold water is just as effective as reducing muscle inflammation during resistance training, and possibly even more effective than traditional immersion in cold water. 

#soreness    #massage    #reduce    #studies    #onset   

“As though we really needed randomized controlled studies to tell us, research shows that massage helps reduce post – exercise muscle soreness.” 20“Millar tells WebMD that in several studies measuring delayed onset muscle soreness, massage after exercise was associated with a decrease in perceived pain.” 7“In fact, one study published in the Journal of Exercise Rehabilitation found that a post – exercise massage can significantly reduce exercise – induced pain and that regularly getting massages may help stave off delayed onset muscle soreness.” 17“One study published in the Journal of Pain showed that exercisers saw a drop in delayed onset muscle soreness ( DOMS ) when they drank some coffee.” 17“A research review that looked at the benefits of dietary supplements in athletes found that tart cherry juice reduced inflammation and the delayed – onset muscle soreness ( DOMS ) after exercise.” 20

#suggests    #help   

“In addition, active recovery, which is light exercise during the recovery phase can stimulate blood flow to the muscles to help reduce muscle pain.” 10“What’s more, active recovery ( which involves light exercise during the recovery phase ), can help to stimulate blood flow to the affected muscles, and therefore reduce muscle pain.” 1“But even everyday exercisers may benefit from steam’s far – reaching potential effects on circulation, detoxification, soreness, and overall muscle recovery.” 19“The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise.” 20“However, research suggests that while cold water immersion may be helpful for reducing muscle inflammation after resistance training, it’s not any more effective than active recovery ( in this case, low – intensity cycling ).” 20

#days    #rest    #schedule    #week   

“Rest schedule tip Alvino says that those training for a marathon should incorporate rest and recovery at least twice a week into their training schedule.” 17“Long – term recovery – these are the techniques built into a routine, such as rest days or the weeks taken off between competition preparation.” 9“Rest schedule tips Beginners should take two days off between sessions, while regular lifters should rest every third day, according to a review published in Medicine and Science in Sports and Exercise.” 17“The schedule of the average gym goer who exercises four or five days per week — combining a mix of high – intensity workouts, cross – training routines, and active recovery days — and takes the remaining two or three days off allows for proper recovery, according to Rivadeneyra.” 21

#soreness    #DOMS    #feel    #caused   

“Delayed Onset Muscle Soreness ( DOMS ) – the type of soreness that happens 1 – 2 days after a workout that makes you feel incapable of any motion.” 9“Post – exercise soreness, whether acute or DOMS, is caused by damage done to the muscle fibers, inflammation, and free radical damage.” 9“Aching muscles after a workout, also known as delayed onset muscle soreness ( DOMS ), are due to micro – tears in your muscles that occur when you put stress on them.” 25“Sometimes, when your muscles are feeling sore or fatigued, it can be helpful to do some gentle exercise to “work through the soreness and stiffness “.” 18“That phenomenon is known as delayed onset muscle soreness ( DOMS ) and is caused by micro – tears in muscles ( and not by lactic acid as is a common myth ), most often happening in movements where the muscles stretch or lengthen.” 6

#blood    #rate    #bike    #heart   

“She’s a big fan of foam rollers and massage, which allow you to enter a parasympathetic state, where your body knows to slow your heart rate, blood pressure and breathing rate.” 6“Slow – tempo songs can help reduce your heart rate faster and get your blood lactate — the stuff that causes the pain in the first place — down back to resting levels more quickly after exercise.” 20“Simply perform 5 – 10 minutes of low – intensity exercise, such as pedaling on a stationary bike, after training to get the heartbeat going.” 19“By simply adding in a few light resistance exercises to the end of your workout you can increase blood flow and nutrients to your muscles after a training session.” 14

#CBD    #pain    #combat    #anxiety   

“In case you weren’t aware of it, CBD is mostly used to combat a wide range of injuries, joint pain, and even anxiety, which is exactly why it’s helpful during the process of muscle recovery.” 23“Studies on the effects of CBD aren’t conclusive, but many people swear by it to help them get a good night’s rest and alleviate muscle pain.” 12“The popularity of CBD as a muscle recovery supplement has grown so ubiquitous that national gyms including 24 Hour Fitness now sell varieties of the cannabinoid at the front desk.” 8“All you have to do is to learn what CBD really is and find out more about its main properties, and you’ll quickly realize that CBD is extremely helpful when it comes to healing and post – workout recovery.” 23

#compression    #sleeves    #research    #help   

“Growing bodies of research have begun to establish the connection between compression sleeves and muscle recovery, showing that the graduated pressure can help to speed up the rehabilitation period after noticeable muscle damage.” 1“Importantly, although there’s clearly something to be said for compression sleeves and muscle recovery, those attempting to avoid discomfort should take notice of other recovery tips too.” 1“While compression garments aren’t necessary for most people’s exercise recovery, Dr Halson said they can help reduce the perception of soreness.” 18“Other reviews of research have been able to support the same conclusions – finding that compression gear is incredibly effective when it comes to muscular recovery.” 1“Previous research has found no association between wearing a compression garments and improved performance, but there may be an effect on muscle soreness and recovery.” 24

#running    #week   

“On the other hand, a weekend warrior may attempt to run 20 miles in a week, or change up the stimulus with hill running, which could create intense soreness and require longer recovery times.” 10“So we asked a few experts about the tricks they use to fight post – exercise muscle soreness and get back into gym- or run- or spin – ready shape as soon as possible.” 12“For a newbie, overtraining can happen quickly, whereas for an experienced athlete, it may take weeks of unusually difficult exercise to set in.” 10“Compression socks have shown promise as a legit post – run recovery device, though some studies had participants wear them for an improbable two days after a marathon effort, and then tested their recovery on a treadmill test.” 6

#protein    #repair    #grams    #food    #synthesis   

“Offering both protein ( 9 grams ) and carbohydrate ( 7 grams ) per half – cup, edamame is great for muscle repair.” 4“This is important as repairing muscle tears requires new protein synthesis and the ability to process amino acids supports muscle repair.” 25“Additionally, milk contains both whey ( fast – acting ) and casein ( short – acting ) proteins, each appreciated for muscle repair and synthesis.” 4“Eat a high – protein meal before bed, and consider piling up on high – protein foods like eggs, oatmeal, nut butters, yogurt, and lean meats during your rest day to help with protein synthesis.” 9“Chicken is a recognized muscle recovery food for an obvious reason, just 3-ounces of skinless chicken offers 28 grams of protein!” 4

#fitness    #training    #workout    #period   

“Some call this period after training the “post – workout window,” but research isn’t specific on the exact time period for maximizing gains after training.” 19“Now, after years of research into muscle recovery, we have a clearer understanding of just how essential the post – workout period is for your overall fitness progress.” 19“But depending on your fitness mainstay, there are additional recovery methods that can help you get the most out of your workout.” 17“Your after – exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively.” 16“So, whether you’re just getting into fitness or are starting a new fitness regime, we ‘ve rounded up the best recovery practices for your routine.” 17

#heal    #routine    #time    #needs   

“If you don’t allow yourself enough quality time for healing, your muscles will get more and more messed up with each exercise routine.” 26“By far, one of the best ways you can deal with sore muscles is to give your body the time and space it needs to heal naturally.” 1“Of course, it’s a completely normal thing that often can’t be avoided, which is why your muscles will need some time to properly heal and recover after a workout.” 23“Well, that’s exactly why your body needs to recover after an intense workout, so that your muscles heal properly and get much stronger.” 23“Making sure you are letting your muscles rest without continuing to put them under stress is important for building strong muscles.” 13

#workout    #recover    #training    #performance   

“Overtraining occurs when you perform more training — both in and out of the gym — than your body can recover from.” 10“Because endurance training is taxing on your body, Luciani says that recovering from your training and staying off your feet is vital.” 17“Training consistently is incredibly important, but if you don’t listen to your body and give yourself a chance to recover between workouts, then your performance and results will suffer.” 14“The grueling hours of workouts, practices, and training add up to a lot of valuable time and a lot of beating up on their bodies.” 3“Listen to your body and remember that your ideal workout recovery strategy will ebb and flow over weeks, months, and years.” 21“Taking time to rest and recover is a key part of your workout and practice routine if you’re a leisure – time athlete.” 22

#repair    #damaged    #rebuild    #time   

“This is when they actually repair and rebuild themselves from the stress exercises causes them, making you faster and stronger over time.” 26“After exercise, fluids and fuels lost or consumed during exercise must be replaced, body temperature and regular cardiovascular function must be restored, and damaged tissue must be repaired.” 11“The reason that injured muscles take longer to recover, is that damaged fibers will have to rebuild and regrow – a process that is bound to take time.” 1“People who are out of shape or new to exercise may need more recovery, or even passive recovery, to repair their muscles and rebuild their energy stores.” 21“Not only does the body gain time to adapt to the load that was placed upon it, but it will also replenish energy stories, repair damage, and decrease the lack of injury.” 9

#roller    #foam    #tape    #massage   

“Research has proven that foam rollers break up the nodules in the muscle tissue and fascia that cause sore muscles and joints.” 9“Rolling out muscles with foam or semi – rigid rollers can help remove those knots — aka myofascial adhesions — and prevent muscle imbalances from forming.” 20“If you ‘ve ever used a foam roller to relieve muscle tightness, you ‘ve performed self – myofascial release ( SMR ).” 19“There is evidence that post – effort self – massage with a foam roller can temporarily increase the range of motion and alleviate muscles soreness over a few days.” 6“You may like to get yourself a foam roller and use it to ease up the muscle knots all over your body.” 26

#recover    #needs    #way    #gives   

“Whether you need a small or large amount of support while recovering, browse our website today to find what you need to help yourself properly recover.” 2“Working out properly will no doubt contribute to your overall health and wellbeing and a large part of that is giving your body what it needs to recover.” 25“After all, sleep isn’t just a great way to relax, it’s also the action that gives your body the necessary downtime it needs to restore itself.” 1“It is also the body’s way of telling you that it is time for some quality rest and relaxation, because without time to recover, your body won’t heal effectively.” 9“You probably already know that you can’t just exercise your way to a better body – it’s about what goes inside your body too.” 3

#electrolytes    #water    #sports    #sugar    #drinks   

“Sports drinks, which typically contain water and electrolytes for rehydration and carbohydrates ( as sugars ) for energy, were originally designed to replenish fluid and provide extra fuel for intense, long – lasting exercise.” 18“That could be a Powerade or Gatorade, or one of Propel’s unflavored electrolyte waters that replace the electrolytes lost in sweat, but don’t come with the added sugar of other sports beverages.” 3“Still, your body needs its electrolytes replenished after intense exercise, so it’s not a bad idea to down a low – sugar sports beverage.” 19“Even if you’re tossing back a sports drink or chocolate milk, make sure you add in some water to aid in your body’s overall recovery.” 2

#eating    #diet    #foods    #health    #consequences   

“At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.” 15“Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they ‘ve become accustomed to feeling lethargic and run down.” 15“The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.” 15“The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state.” 15“Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.” 15

#metabolism    #cells    #energy    #oxygen   

“Inside your cells several thousand mitochondria ( that’s several thousand in nearly each and every cell of your body ) utilize that oxygen to convert glucose into energy.” 5“During exercise, your body uses two different types of metabolism : anaerobic and aerobic.2 Anaerobic metabolism is used for short bursts of intense activity when your body can not take in enough oxygen to meet its energy needs such as sprinting.” 5“This is because intense exercise depletes the oxygen in your blood cells, so magnesium is your body’s way of balancing out that loss to sustain energy.” 0“B – complex vitamins help your cells produce usable energy so that your muscle cells have the fuel needed to repair tears.” 25“While aerobic metabolism brings in oxygen to fuel the fire, Anaerobic metabolism results in the rapid breakdown of glucose and the formation of lactic acid in the muscles.” 5

#magnesium    #athletes    #state    #mineral   

“Magnesium for athletes is essential because it is what allows muscles to go from a contracted state to a relaxed state.” 0“Epsom salt is another name for magnesium sulfate, and magnesium appears to be the mechanism that aids the body during the recovery process.” 19“The first natural remedy that deserves its rightful place on our list is magnesium, which is the fourth most abundant mineral in your body.” 23“The importance of magnesium for athletes has been thoroughly studied, and the results are clear : you need it to perform your best, no matter what kind of athlete you are.” 0“One of those would be the Principle of Adaptation, which states that when the body undergoes stress, the body will attempt to adapt to the stress being placed upon it.” 9

#sleep    #hours    #night    #temperature    #try   

“Make sure you get your 7 – 9 hours of sleep per night and try to keep your workouts between 30 minutes to an hour, depending on the intensity and goal.” 19“Men who got seven or more hours of sleep had greater hand – grip strength than those who got less than six hours.” 20“If you are running of 4 – 5 hours of sleep a night and working out, you are setting yourself up for overtraining syndrome or an injury.” 9“The liner inside the mattress pad contains tiny beads that attract or repel heat according to a set temperature, creating a consistent sleeping temperature, which is especially useful for old school souls who sleep without air conditioning in the summer.” 6

#CBD    #THC    #oils    #extractions    #Pen   

“It’s sold if the form of oils, supplements, gels, extracts and more, whereas the latter one ( THC ) is the main psychoactive compound in marijuana.” 23“The G Pens are known for a long battery life and ‘discretion in use ‘, according to the brand, and this new CBD line of vaporizer cartridges is part of a partnership with CBD oil producer Herbology – recognized for rigorous testing of clean extraction.” 8“From flower that looks just like THC to bath bombs dosed with essential oils, fans of anti – inflammatory CBD have a number of options to choose from.” 8“For those who prefer edible ingestion of CBD, residing in markets where THC can be purchased, La Vida Verde’s CBD – heavy, gluten – free and vegan Lemon Pie Super Cookies have a 2:1 CBD to THC ratio and offer inflammatory relief while also satiating a sweet tooth.

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