A very important point is that, you cannot observe any growth in your muscles if you have not recovered in the correct way from your previous workouts . Take the right steps in the recovery process by reading this article with the top 5 key tips to optimize your recovery after a workout!
When it comes to reaching your fitness goals, most people optimize training and nutrition, but don't pay much attention to another variable that is also key, this variable is recovery.
Well, while diet and training are certainly keys, what if I told you that optimizing recovery could improve your performance in the gym, as well as help you lose fat, gain muscle mass, or add more? force your muscles in a short space of time?
Delayed muscle pain (DOMS) after exercise is very common among athletes and weight lifters. Delayed muscle pain can start as soon as 24 hours after exercise and last up to 72 hours and is usually a marker that there has been very little recovery, especially if it occurs on a regular basis.
If you've worked in workouts before, then you should know that Late Muscle Pain is not only painful, it also reduces performance. Therefore, any method that could accelerate late muscle pain or reduce intensity would be valuable to weight lifters and athletes alike.
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If you are training hard, participating in sports or diet, then recovery can be the limiting factor , especially if you are already optimizing your diet and training. Luckily, we have searched the literature and in this article we will provide you with the best 5 supported scientific tips to optimize recovery and reduce late muscle pain.
The anabolic post workout window has played a role in sports nutrition for several decades. Protein has only been shown to have a positive effect on both muscle growth and muscle strength after training . However, one practice that is still poorly understood in many aspects of fitness or bodybuilding is the powerful combo of carbohydrates and protein as supplements in training.
As your body's work uses glycogen from your muscles for fuel exercise. At the completion of your workout, depending on your type and intensity, your glycogen stores may be significantly depleted. Even if you are not an endurance athlete, some high-intensity interval training studies have shown muscle glycogen depletion forty to sixty percent of the baseline with a few short sprints.
Restoring lost glycogen is essential to optimizing muscle recovery and performance , this helps decrease cortisol after training, increasing insulin and ensuring that it reactivates for the next day's training.
Due to improved carbohydrate tolerance and metabolism there is no insulin dependency on nutrients immediately after training, the best way to restore glycogen is to take a post-workout shake after you finish training.
As expected, studies have found that supplementing with carbohydrates plus protein after training can replenish glycogen stores to a greater degree compared to carbohydrates alone. Carbohydrates after training have also been shown to help reduce muscle pain the next day, compared to consuming no carbohydrate after training.
Aim to consume about 0.2 to 0.4 grams of carbohydrates per one pound of body weight after training. This figure will depend on your calorie intake, goals, exercise intensity, and of course, duration.
Water is without a doubt the most important nutrient that your body requires , which plays a key role in the digestion, absorption, transport and use of nutrients. Water is also responsible for energy production and joint lubrication.
After you've undergone a fairly intense workout, it's not uncommon to lose a significant amount of water through sweat. A two percent reduction in body weight from water loss can lead to heat-related illness and in very serious cases, possibly even death.
Most people do not consume enough water as they depend on the thirst mechanism , that is, they only consume water when they feel the need to. However, this is not a good indicator because by the time you are already thirsty, you are probably already dehydrated.
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Therefore, to stay ahead of the game and improve both performance and recovery, it is recommended that you consume at least two cups of water before your workout and another two cups after your workout for every pound you have lost in sweat. .
Proper fluid replacement (especially water) after exercise has been shown to improve recovery and also performance in subsequent training sessions, compared to those who do not rehydrate after training.
The main goal is to consume around 16 oz. of water just before starting the workout, plus another 16 ounces. of water during the hour after doing the exercises. This number should be increased if you exercise in hot or humid environments.
Massages are the recovery strategy for many, especially in the sports and professional fields. While massage is a very common recovery practice, until recently there has been surprisingly little research on the effectiveness of massage on this topic.
In a study conducted, researchers examined the effects of massage on muscle recovery in some basketball athletes and other volleyball athletes. All athletes participated in three hard days of intense strength training in the weight room to maximize muscle damage and pain.
However, one group received a massage on the third day and the other did not. The researchers then examined the rate of perceived pain, as well as performance at jump height and throw execution.
The results showed that seventeen percent of the participants in the control group observed that pain levels had increased, while eighty percent of the participants in the group who had been massaged noted decreases in pain after to receive the same.
For the vertical jump, the control group showed no changes in the pre and post test evaluations, but significant increases in vertical jump height were seen in the massage group. Finally, in the case of the throws, the control group saw an increase in the sprint time due to under-recovery and fatigue, while the group that underwent the massage actually decreased the sprint time.
Massages can be beneficial to improve muscle pain by increasing blood circulation and lymphatic circulation, as well as providing extra blood to all those areas that lack a constant blood supply, such as tendons and ligaments.
Remember, massage does not necessarily mean you should hire a professional. It has been proven in certain investigations that you can perform your massage yourself, along with the use of tools such as foam rollers.
While many people ingest protein after training to increase muscle protein synthesis and recovery, they miss another important window. This is about the protein that is consumed before going to bed to sleep.
It has been theorized that by consuming protein before going to bed, you could improve muscle adaptations and recovery even more because protein provides a constant source of amino acids while you sleep, along with reducing the breakdown of proteins that they can occur quickly throughout the night.
A group of researchers tested this, providing 16 healthy young men with an intense training protocol and monitoring the anabolic response throughout the day. These researchers then provided a group with forty grams of casein protein before going to bed and the other forty grams of placebo powder.
The results showed that the group that consumed casein before going to bed caused muscle protein synthesis rates to be 22 percent higher compared to the control group, a key mechanism behind muscle growth and recovery.
Along with helping muscles recover while sleeping, extra protein at bedtime is a great strategy to increase your total daily protein intake , which will further enhance recovery and reduce late muscle pain.
The importance of proper sleep for muscle recovery cannot be overstated and it is one of the best tips provided in this article. Research shows that when a person is deprived of sleep, they can have a significant deterioration in cognitive, immune function and, of course, hormonal function.
While cognitive function is not linked to recovery, hormonal and immune function play integrative roles in cell repair, toxin elimination as well as waste product elimination, along with new growth.
Two key anabolic hormones regulated by sleep are testosterone and growth hormone. Inadequate amounts of sleep have been shown to decrease testosterone levels, affecting your body's natural production of growth hormone and increasing cortisol. All of these factors are clearly the opposite of what you want when trying to add new muscle, reduce late muscle pain (DOMS), and optimize recovery.
To maximize growth hormone and testosterone production while improving muscle recovery, make sure you're getting seven to eight hours of sleep at night (minimum), and more in the seasons when you're dieting, training hard, training several times a day or usually when you are under recovery.
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