5 Hacks for a Speedy Recovery After Working Out

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So you’ve had a tough workout yesterday and you seem to have trouble taking a single step up the stairs or even bend down to pick something up today. Most of the time, people use this reason to back down from the grind and eventually lose track. But what if I tell you that there are hacks for a speedy recovery after an intense workout? 

When lifting weights, running or playing extreme sports start to give you body aches, it is actually your body signaling that some muscles have broken down and it needs time to recover. 

We might not notice it but some heavy workouts can cause us muscle fatigue. Fatigue is our body’s natural way of adapting to a routine and telling us that we have reached our limit. But too much of it can stress out our heart muscles and might lead to chronic damage. Recovery plays an essential part of your health. It is during this phase that we allow our body muscles to repair, rebuild and re-energize. In addition, this can promote a better and higher-level of performance. 

Though this process can come naturally and at a normal pace, some people would find that some hacks can actually fuel them up. 

Here are 5 proven hacks to help speed up your muscle recovery: 

1 – Stay hydrated. 

Perspiration happens heavily during a strenuous workout. And while we enjoy the burn, we are also losing lots of bodily fluids and electrolytes and next thing we know, we might get dehydrated. Drinking lots of water is very essential in keeping us hydrated throughout the workout session. There is no definite rule as to how much water you’ll need to intake while exercising because our bodies have different sweat rate. We also need to consider the heat and humidity experienced in our workout environment as well as the length and gravity of our workouts. However, the American Council on Exercise has provided their suggested guidelines of how much water you should intake before, during and after your workout: 

  • 2-3 hours before exercising: 17 to 20 ounces of water 
  • 20-30 minutes before workout: 8 ounces of water
  • Every 10 to 20 minutes during workout: 7 to 10 ounces of water
  • Not more than 30 minutes after workout: 8 ounces of water

2– Get a good night’s sleep.

When it comes to rest, people automatically of getting a good night’s sleep. And yes, sleep, specifically aiming for a good 7 to 8 hours of eye shut, should never be underestimated when we want to give our body enough time to recover. Others would even opt to have a warm bath before sleeping as the heat helps in increasing blood flow, stimulating healing and relaxing our muscles. In addition, taking a warm bath can promote better sleep. 

3 – Do some stretching. 

Before and after your workout, it is always advisable to do some stretching as this can improve our body’s flexibility and even prepare our body for different ranges of motion. In turn, stretching can aid in the muscle recovery as well prevent injuries. 

4 – Drink Protein Shake.

For those who are into protein shakes, these are usually taken as pre or post workout drinks because it has the ability to reduce the severity of one’s muscle soreness and thus, aid in speeding up its recovery and this is even supported by research. Others who are not into protein shakes are advised to eat protein before bed or eating high-protein breakfast after waking up to cope with muscle soreness and even reduce food cravings throughout the day. 

5 – Take a Dietary Supplement. 

To find yourself extra help is a gift. Taking a dietary supplement that helps support a healthier muscular system and even promotes muscle growth can be one of your secrets to endure a strenuous workout without experiencing fatigue after your exercise. Revicore’s BCAA+++ includes a healthy balance of nutrients and vitamins that promotes better health for your muscular system. This supplement helps increase one’s strength, build muscles, reduce and relieve pain and inflammation. 

Takeaway

The best and most important thing you can do for your body for a speedy recovery is to always listen to it. If you think you have exhausted yourself in a routine, learn to take a rest. At times, you’ll feel really strong and sometimes, you can really feel like your body is giving up. While you badly want to keep pushing, you do not really have to force yourself to keep doing gigantic and heavy routines. Going slow is okay as long as you are consistently supporting your daily grind with proper nutrition. For all you know, rest is actually a good ingredient for better transformation too! 

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