Best Workout Recovery Methods

Best Workout Recovery Methods

You know, building muscle mass is not just about pumping iron – certain things, like down time and recovery time are just as important to your success. This basically means that in order to get the perfect results from your workout sessions, you need to focus on things you do outside of gym as well. In this article I will be focusing on some of the Best Workout Recovery Methods for all you fitness freaks!!!

Best Workout Recovery Methods

The opportunity for growth starts the very moment you put down the weights and stop training. And the matter of the fact is your muscle growth simply won’t occur without a proper recovery procedure.

Now, whether you have professional aspirations or you’re just a gym enthusiast, you have to realize that recovery is an essential of a healthy lifestyle. So instead of dealing with soreness and fatigue all the time, you should try some of these recovery methods.

·        Eat Protein in the Morning and Before Bed

Unless you’re a serious night bird, chances are, you are not loading your body with nutrients during the night. So in order to help your body repair your muscles during the night and prepare them for your next session, you should have a light protein snack before bed every night.

In addition, your body also needs some nutrients to recharge after a long night, so it would be wise to have high-protein breakfast also. Now, if you don’t know your way around the kitchen that much, don’t be afraid to use a meal delivery service. They can deliver fresh groceries and recipes to your front door every week.

·        Start Getting More Sleep Every Night

Getting anywhere between six and eight hours of sleep each night is very important for everything from our memory to our cognitive functions – we all know that. But is there a connection between exercising and sleeping? Well, the experts still don’t have any clear findings on the matter.

Best Workout Recovery Methods

However, numerous studies over the years have revealed that sleep denervation can have a huge effect on recovery and performance. Your body undergoes a protein synthesis during sleep, which increases your endurance and makes your muscles stronger for the work out next day. So getting enough sleep is definitely getting a mention in my Best Workout Recovery Methods article.

·        Limit Alcohol and Increase Water Intake

You probably know some people who enjoy a beer or two after the gym. And why not – this presents a great opportunity for you and your gym buddies to catch up and have a nice conversation over a couple of drinks. But be careful, because only two post-workout drinks are enough to reduce your body’s ability to completely recover.

On the other hand, did you know that better recovery is just a couple of glasses away? Dehydration can cause much damage to your muscles and of course, reduce your recovery abilities. But before you reach for your next Gatorade, keep in mind that water is much better for hydration, seeing how it doesn’t contain any sugars or additives.

·        Listen to Music during Your Workouts

Last, we have something more unconventional. While we all know that just a few notes of your favorite song could increase your power in a second and help you power through the rest of your workout (it’s no wonder why earbuds are so popular among runners). But it turns out that music also has certain “healing powers.”

Best Workout Recovery Methods

Recent discoveries have suggested that listening to slow and mid-tempo songs can help you in exercise recovery. As a matter of fact, slow tunes can help you reduce your blood pressure and even lower your pulse rate right after a though workout.

Final Thoughts

And there you go, those are just a couple of recovery techniques you need to try, if you want your fulfill your fitness goals. Whether you want to become faster, stronger or simply tweak your physique you need to introduce some of these methods into your overall fitness regime.

So how do you like our Best Workout Recovery methods? Did we miss something crucial? Do you have any secret recovery methods you’d want to share with the rest of us? If you do, make sure to describe them in detail by leaving a comment in the section bellow.

By Monica Nichols

Monica Nichols is one of the most promising writers at www.diet.st and apart from writing her main passion in life is designing clothes. In her free time, she likes listening to jazz and spending time with her boyfriend in their hometown of Omaha, Nebraska.

 

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Praveen Rajarao is an Entrepreneur and in his spare time blogs on his website –http://www.dailymorningcoffee.com and http://www.pbgeeks.com. His topics range from blogging to technology to affiliate programs and making money online and how-to guides. Daily Morning Coffee is also accepting Guest Posts from Professional Bloggers at this time, take a look at “Write For DMC” page for more details on the same.

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43 comments

    1. I can’t find the time to workout during the day, so I gotta do it from 11pm till 01am, quick shower and then sleep like a baby. I realize I was getting old when I started using weekend to sleep for more than 6 hours 🙂

      1. That is incredible, Monica. That is some extreme dedication to workout that late… I know I would be a zombie walking around. Props to you for making/taking time to workout regardless of your busy schedule!

        Few notes on your article, if I may :):
        – Sleep is so important! The amount of time will vary from person to person. I know for me, 7 1/2 hours is about optimal. Find your sweet spot. Also, if you find yourself tired most of the day, consider changing up your diet, it might not be related to lack of sleep.
        – I love to eat a snack that is high in protein and slow digesting before bed (like cottage cheese).
        – I always consume a meal after working out (high in protein with a simple carb).

        To your health,
        Kevin
        Kevin Oliver recently posted…2x Vapor X5 Next Gen (30 Servings) by MuscleTechMy Profile

    1. “I don’t like them” is an understatement 🙂 Hate them, but they do wonders for the body and egg whites are one of the best protein source you can find. No skipping eggs 🙂

    1. Glad you liked it Aimee. Spread the message 🙂 Like I said above, lot of people don’t know these basic stuff. They go on massages, cryotherapy, taking ice baths.. but they sleep for 5 hours only, don’t eat enough protein or do any of the basics. And they are much more effective and certainly less expensive 🙂

      1. Replace the therapy with other therapies? Can I deduct my medication then?
        The hours in the cold chamber can complement medical therapies, not replace. They may in no circumstances reduce your medication without first consulting the doctor. Discuss any change in your treatments with your doctor. So joint mobility can be improved in some individuals after the cryotherapy if you then reduce medication or increase the load, you should decide together with your therapist.

  1. I was finding it hard to take in enough water each day. The problem was that I was drinking pints of it and kept needing to go to the toilet all the time. What I do now is sip small amounts more often. It seems to keep me hydrated more and causes less going to the toilet.

    1. I bought a water jug. 0.5 gallon ( 2 liters ). Usually I workout at night, around 10pm. So I drink that whole jug during the day, and another one during and after the workout. So I get 1 gallon per day like that. The main thing is to aaaaalways have water by your side!

  2. Good tips, but what works for me really well is stretching before and after the workouts and even on days when I don’t train. Stretching is not only beneficial for recovery but also helps to avoid injuries and develops the strength of the muscles. People usually forget it, but it is a must.

    1. I even put the picture of a guy stretching at the very beginning :))
      I agree of course. Even if it didn’t help with recovery I would still do it after, it just feels so good after a workout!

  3. Great write up on working out and recovery. Very Informative! Will definitely use some of these tips.
    There is awesome brand called Bucaleany that makes dryfit material workout shirts, along with tshirts and hats. I discovered them one day in Harlem, N.Y. you should check them out there site is http://www.Bucaleany.com. Have great day and keep up the great work! Looking forward to the next post!

  4. Good tips here, but some of these are more difficult than others. I know how important sleep is, but I feel like me two small children, the dog, my wife and my boss don’t appreciate the fact that I need sleep to recover. Getting enough sleep at night is probably the most challenging obstacle for me, so I have to make it a point to go to bed a few hours before I actually need to be asleep. I also have a nice comfortable recliner right by my bed that allows me to do some reading to unwind after a brutal day of life. There’s nothing worse than not reaping the full benefits of a solid workout because you aren’t giving yourself the proper recovery time.

    1. Thanks Bailey for an informative comment on this article.
      Yes, sleep and rest is a must after a good workout. Reading and listening to music will also add to relieving you from the strain. Try to get a good 7 hr sleep during the night and try a power-nap during the day.
      Praveen Rajarao recently posted…Tech Tips For Smooth TravelsMy Profile

  5. Hi Monica you wrote “getting more sleep” is my favorite one. Nice informative, real solution making article. I’m charged. I’m bit lazy. Let’s see how can I improve! I’m inspired now. Thanks.

  6. Thanks for this amazing piece…it makes alot of sense when i wonder why am always sore and tired it might as a result of sleep deprivation so i should sleep in more and do my 6-8 hours instead of sometimes 5 hours. On water intake i should add more i do 1 litre…Keep up the good work!

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