Post-Workouts: 4 Ways To Effectively Enhance The Recovery Of Your Muscles
Whether you are a gym fanatic or an occasional runner, you need to make sure that you are doing everything in your power to properly recover post-workout. No one wants to feel sore and experience fatigue, and these are two symptoms that are the most common following major workouts. Luckily, you can help your body feel better at a much faster pace by following these four steps:
1. Eat Protein Right Before Going to Sleep.
Protein in the evening right before going to bed helps the body ensure that muscles are repaired overnight, according to one study. In the study, any protein that was consumed before bed was properly digested and absorbed, which helped rise the levels of circulating amino acids. Those levels were maintained throughout the night, which helped to improve the whole-body protein balance that is necessary for overnight recovery.
2. Chug a Glass of Chocolate Milk.
If you're looking for a convenient and tasty on-the-go post-workout snack, then you need to look no further than a glass of chocolate milk. It contains protein, which will help kick start the recovery process of your muscles. Plus, research suggests that it is helpful in reducing time to exhaustion and total work rates. It can be a particularly helpful in-between snack when you have two exhausting workouts lined up the same day.
3. Turn on Your Favorite Tunes.
Many people listen to music to get throughout the hardest workouts. However, it may be something to do even after you've finished that workout. According to research, listening to the right type of relaxing music can help in every facet of the recovery stage following exercise, including pulse rate recovery, recovery from exertion and both systolic and diastolic blood pressure. With that being said, you may want to make sure your music player is equipped with some slow-tempo grooves and not just those fast-pace tunes that help you get through your workout.
4. Consider Taking a Mid-Day Nap.
Who doesn't enjoy power naps? Most people don't get to take them often, but it may be time that you do, especially if you're under a tough fitness regimen. Research suggests that a nap roughly two hours following an endurance workout can help the body enter into a deep and restorative state of sleep. Make sure that you have the time to take a 90-minute nap later in the morning for the full effect.
While all of the above is well and good, you may still need further advice on how to speed up your recovery and make sure that you are properly recovering following your workout sessions. Otherwise, you may suffer an unnecessary injury that could keep you away from serious exercise for a little while. Whether you need help recovering or have suffered an injury, make sure to speak to a sports physical therapist sooner rather than later to ensure your body is well taken care of.