Whether you’re a gym class hero or just starting your fitness journey, the key to reaching your goals and getting stronger is recovering properly. If you’re giving it 110 percent every day you enter the gym, you can be doing more harm than good to your body. Overtraining can lead to fatigue and even injury. Without a proper break, your body will be in overdrive, trying to repair muscle tissue and grow stronger. However, if you’re continually pumping iron, running miles, or partaking in intense physical activity, your body won’t have time to focus on growth and repair.
To ensure you’re giving your body the proper TLC it deserves after a hard workout, take a look at our five tips to speed up recovery after exercising.
1. Roll out
Rolling out your muscles and joints is a great way to speed up recovery after exercising. When you work out, lactic acid is produced, oxygen in your muscles is used up, microscopic damage occurs to your muscle fibers, leaving you sore and in pain the next day.
Using a foam roller to roll out tender muscles, such as your back, glutes, quads, calves, and hamstrings, can disperse lactic acid and blood and increase circulation. On top of foam rollers, other great recover tools to relieve pain include:
- Massage guns
- Compression socks or tights
- Foot rollers
- Massage ball
- Ice cups
- Rolling stick
- Electronic stimulation tool
There are plenty of recovery tools you can take advantage of and pack in your gym back to help your muscles recover and feel better than ever.
Cannabidiol (CBD) is making waves across the world of health, thanks to its countless healing properties. In the U.S., CBD is federally legal, unlike its marijuana counterpart THC, because it doesn’t have any psychoactive elements that results in the “high” that’s associated with consuming marijuana. Instead, studies have found that CBD has countless healing properties, such as:
- Relieves pain
- Reduces seizures
- Reliefs anxiety, stress, and depression
- Prevents diabetes
- Combats insomnia
- Eliminates acne
- Reduces blood pressure
While more studies need to be conducted to determine the full scope of health benefits of CBD, the current results are promising. So, next time you finish a grueling workout, grab your CBD oil capsules, take the recommended dosage, and you’ll be feeling better than ever.
3. Stay hydrated
When you exercise, your body loses a lot of water. Not only does water leave your body through preparation, but your muscles and cells consume water to stay hydrated and keep your body energized and moving. If you’re not staying hydrated before, during, and after your workout, you can begin feeling extra sore the next day. To prevent this from happening, invest in a reusable water bottle, or consider downloading a water intake reminder app if you’re prone to forgetting.
4. Get quality sleep
Sleeping isn’t just for energy and alertness. When you sleep at night, your brain and body are hard at work repairing your body. During the night, your brain releases growth hormones, which help rebuild tissue and restore muscles. Sleep deprivation can hinder muscle recovery and inhibit athletic performance. With that said, make sure you stick to a consistent sleep schedule that allows you to get 8 or more hours of sleep per night.
Some tips for getting a good night’s sleep include:
- Investing in a quality mattress, such as a memory foam or hybrid mattress
- Using a white noise machine to block out any distracting noises that keep you up
- Installing blackout shades to block out bright morning light
- Purchasing cooling bamboo sheets if you’re a hot sleeper
5. Consume enough protein
Proteins are the building block of life. They’re the top muscle repairing nutrient and help your muscles grow. Not consuming enough protein through your daily diet can cause you to feel sore and not recover properly. While getting protein through supplements such as protein powder in your smoothie work just fine, try getting protein through whole foods instead. Foods such as leafy greens, nuts, Greek yogurt, eggs, and lean cuts of meat are all great sources of protein that can bulk you up and reduce soreness.
Proper recovery is crucial when it comes to performing your best. With these five tips to speed up recovery after exercise, you’ll be up and at it the next day feeling stronger and fresher than ever.