Before we dive into recovery techniques, let’s take some time to better understand the recovery process:
When you pump iron your muscles contract to generate enough force to lift the weights. These contractions create tension, causing microscopic damage to your muscle fibers. This damage then initiates an inflammatory response, releasing satellite cells that help repair damaged muscle fibers.
During recovery your body begins the process of protein synthesis — where it creates new proteins, like myosin and actin, to help grow and repair damaged tissue. This process lasts about 24 to 48 hours after your workout, during which time the food you consume directly impacts muscle growth.
If you do not provide your body with adequate rest and nutrition, you can reverse the growth process and put your body into a catabolic or destructive state.
You lose a lot of fluid when you exercise, and dehydration can hamper your body’s recovery! That’s why it’s essential to drink plenty of fluids during and after every workout.
Water supports a healthy metabolism and the transfer of nutrients to your muscles throughout the recovery process. If you perform high intensity interval training, or workout for more than an hour, you may consider supplementing water with an electrolyte drink, which contains electrolytes in the form of potassium and sodium (both are essential to muscle function, blood pressure regulation, and various cellular processes).
To maximize muscle growth you should consume 20 to 40 grams of protein following your workout.
Good options include:
Note on yogurts and bars: make sure to read the label to avoid excess sugars. Excess sugar can negatively impact protein synthesis as well as cause insulin resistance and fat storage.
Did you know that during deep sleep the body releases growth hormone, which boosts muscle growth? You can literally get your gains in your sleep, if you exercise regularly!
Though the ideal amount of sleep can vary from person to person, it’s generally suggested that adults get 7 to 9 hours of sleep per night. For fitness enthusiasts you probably want to aim for the higher end to give your body ample time to reset and recover.
Cold water immersion constricts blood vessels, reducing blood flow to your muscles. This limits inflammation and soreness.
Following your ice bath your body will likely experience a rebound effect where blood vessels dilate to improve circulation and the transportation of nutrients to your muscles. The process of constricting and dilating muscles helps flush bodily waste out of your system.
Massages improve circulation and help your muscles to relax. And they feel pretty darn good!
For a more cost effective option consider investing in a massage gun or foam roller to relieve tight, sore muscles.
For something a bit cheaper than a pricy sports massage, consider investing in a foam roller to relieve tight, sore muscles.
Foam rolling is a form of myofascial release, which involves applying pressure to specific points on your body to release tension in the connective tissue surrounding your muscles. This can smooth out knots in your muscles, improving your flexibility in the process. When used correctly, foam rollers have also been shown to improve circulation, increase range of motion, and prevent injuries.
To get the absolute most out of your workout, give your body the time and resources it needs to properly recover! Not taking the recovery process seriously can hurt your gains and result in bodily injury.
For more fitness tips connect with a trainer today!