But the job’s not done yet.
It’s the crucialrecovery periodwhen your body works on repairing andgrowing your hard-earned muscle.
Keep reading for the best post-workout habits for muscle recovery.
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Cool down.
“This helps initiate the recovery process.
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Get your protein.
It’s no secret that your muscles need protein to grow.
And there’s plenty ofresearchthat backs this up.
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Ideally, you should consume protein within two hours after your workout.
Don’t shy away from carbs after your workout.
Carbs break down into glucose, which plays a role inmuscle protein synthesis.
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“Carbs fuel the body and give energy to the muscles for workouts,” explains Mentus.
“Without proper fuel for a workout, your performance and results will suffer.
Have a high-carb snack of 40 to 50 grams before a workout to help fuel your muscles.
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Eat a post-workout meal that includes 20 to 30 percent of your daily carb intake.”
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Do foam rolling.
Foam rollingis like giving your muscles a mini-massage.
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A2015 studypublished in theJournal of Athletic Trainingfound foam rolling can reduce muscle fatigue and soreness while boosting muscular performance.
Foam rolling also helps release tension and knots, improving flexibility and reducing post-exercise discomfort.
“Foam rolling and soft tissue work helps to relieve tightness and muscle soreness.
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Prioritize sleep.
According toone scientific review, sleep deprivation impairs muscle recovery and can weaken your immune system.
“Sleep is the most important thing for recovery,” states Mentus.
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“This is when your body can relax and repair itself from the day.
Without proper sleep, your body breaks down at a rate faster than it can repair.
Lack of sleep can increase stress levels and negatively affect hormones, energy, and cognitive function.
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Aim to get at least eight hours of sleep and get to bed no later than 10 PM.”
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Hydrate.
Proper hydration is essential for how you perform during workouts, along with muscle recovery.
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“Our bodies are mostly water, which is why hydration is important,” says Mentus.
“Besides water, we need proper electrolytes to be fully hydrated.
Important electrolytes are sodium, potassium, magnesium, calcium, chloride, and phosphate.
This is why you may experience cramps, brain fog, or lightheadedness when you’re dehydrated.”
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Stretch.
Researchshows that just a few minutes spent stretching post-workout can ease muscle soreness.
“Stretching helps prevent muscles from stiffening up post-workout.
Take an ice bath.
It might sound extreme, butresearchshows that ice baths can reduce muscle soreness and inflammation.
It’s not for the faint of heart, but some swear by its benefits.
“Ice baths are great for reducing inflammation and soreness.
Enjoy a sauna session.
Plus, they feel good after a challenging workout.
“The heat of a sauna helps to loosen muscles up and increase recovery,” says Mentus.
“Using one before working out can help warm the body quicker and prevent post-workout soreness.
Keep sauna sessions under 30 minutes to prevent them from causing too much stress on your body.”
