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Recovering quickly from a workout can aid the growth process and help get ready for the next bout of exercise.
So, what can I do to speed up this process?
Follow the tips below!
A healthy diet is the first step in recovering quickly. Your muscles are in dire need of proper nutrition, specifically protein. During a time of extreme soreness, it's vital to up the protein intake. I suggest reaching your body weight in grams of protein every day. If you weigh 150 lbs you have to reach 150 grams of protein per day. This is the bare minimum; for increased results up the intake even further.
Rolling muscles over a foam roller is an excellent method to release acidity. The stiffness and soreness you feel is in part due to this acidity. By massaging your muscles you are releasing the tension and helping the blood flow.
Dynamic and static stretching are powerful methods to aid the recovery process. Dynamic stretching is exercise performed with movement. This type of stretching is always part of the warm up as static stretching, stretching with no movement, temporarily weakens tendons and could lead to injury. Static stretching is therefore done after a workout, while dynamic stretching is done before. Both aim to increase blood flow and reduce acidity in the muscles.
If you're experiencing uncomfortable soreness in your legs a light session of biking or walking of 10 minutes can help reduce the annoying side effects of muscle breakdown. Adjust the level to '1' on the bike and go at a slow pace. The goal is just to get the blood to pump through your legs - not to put further strain on the muscles.
Sleeping is another vital factor in recovery. The body grows when it is fast a sleep, so make sure you have to time sleep 8 hours every night.
@FitnessOracle
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