Living an overall healthy lifestyle is the best way to maximize muscle recovery. The nutrition and rest you give yourself post workout are proven to help your muscles grow more robust, and your body recover. Here, we’ll walk you through some best home solutions for fitness recovery.
Take Supplements
Including the right supplements in your diet can have a drastically positive effect on your body during the recovery time after fitness. It can reduce muscle damage and soreness by supporting muscle protein synthesis. That’s right – no more DOMS. Some of the best supplements you can include in your diet are:
CBD –
To reduce inflammation, improve sleep for muscle recovery and with pain. You can get CBD supplements from local supermarkets or online at https://area52.com/ and other online stores
Protein –
to help with muscle recovery when there isn’t enough protein in your diet. Protein helps the muscles repair faster and more effectively.
BCAA –
to provide essential amino acids that the body can’t make on its own. The BCAA’s helps with recovery, promotes muscle growth, and reduces muscle fatigue.
Creatine – to turn into energy for your workouts. Some studies have also shown that creatine may aid in muscle recovery and give greater muscle strength.
Eat the Right Food
Even more important than supplements is getting the proper nutrients into your body from food. After you’ve finished working out, you need to replenish the nutrients lost during exercise to build fitness, strength and repair muscles. Your muscles are most receptive to carbs and protein within 30 minutes of finishing your workout, so aim to begin your recovery eating within this period to get the most out of your hard work.
The things you want to focus on post-workout include:
Repairing muscle – when exercising, power is broken down. Following the workout, the food you consume aids in improving the broken-down tissue as well as rebuilding and strengthening the muscle. Eating things like lean meat (e.g., chicken and fish), carbohydrates, and a generally balanced diet, you can supply your muscles with the nutrients it needs to repair after each workout.
Replenishing glycogen – your body burns carbohydrates stored in muscles during long and intense workouts. Eating carbs after exercising can help rebuild the glycogen stores that help the body recover.
Drink Plenty of Fluids
Ensuring you’re well hydrated after your workout will help your muscles repair themselves, especially when exercising in high temperatures. It would help to drink fluids throughout the day and even more during and after workouts to make up for the lost hydration. Drinks that can aid in your fitness recovery are:
Water –
Ensure your body is well-hydrated and functioning to the best of its ability. Drinking water 2-3 hours leading up to your workout and then drinking water every 15-20 minutes during a workout will help your body to remain hydrated.
Sports drinks –
to replenish the large number of electrolytes lost while sweating. Drinking sports drinks during and after your workout can help you avoid dehydration and aid in fitness recovery, especially after those longer sessions.
Tart cherry juice –
to reduce muscle damage, DOMS and inflammation caused by exercise. Some research has found that tart juice is beneficial for fitness recovery, so incorporating this into your diet may be helpful!
