Exercise makes every muscle of your body move, which causes soreness in body parts that have worked hardest. When you are out running, playing football, or lifting weights, any discomfort in the body tells you to deal with the situation. As a response to the exercise, our body becomes fitter, healthier, and more efficient. The process is normal and natural.
Below are some of the ways you can help recovery from exercise.
Proper post-workout nutrition can start muscle recovery and the growth of muscle. Your after-workout meal should consist of around 20 to 30 percent of your total carbohydrate intake.
After a workout, our bodies absorb carbohydrates quickly. Along with carbohydrates also consume 25 to 50 grams of protein. Your meal should be under 10 grams of fat, as high-fat content can make the meal absorption slower.
Foam rolling has multiple benefits. It can improve your flexibility, joint function, break up muscle adhesion causing imbalance, and, most of all, keep you free from injury. Foam rolling should be done before and after a workout.
Before a workout, foam rolling can make you flexible and improve the function of the muscle. After a workout, it can help eliminate lactic acid and toxins from the tissue. Every day for at least fifteen minutes, one should do foam rolling.
Along with getting a good night’s rest, one should also take a short nap of 15 to 20 minutes during the day. These small naps aid your body in recovery.
These are good for your heart, stress levels, weight management, and even blood pressure. Our body repairs faster when we sleep. It makes you get back to the gym faster.
Regardless of whether you want to gain muscles or lose body fat, consuming a well-balanced diet is crucial to achieving your goals. Training alone cannot help you achieve your goal.
A proper diet will provide your body with essential nutrients it requires to recover from exercise. Your ability to recover will hamper or get delayed if you miss even one macronutrient.
Ensure that your proteins, carbs, and fats are balanced. Extreme dieting must be avoided as you could feel weaker and smaller.
Drinking enough water helps flush out lactic acid and toxins from your muscle. It could ease your muscle soreness as it is a reason for lactic acid build-up in tissues. For proper functioning, our bodies require water.
Dehydration of one percent can result in a reduction of strength to ten percent. Also, to keep your joints lubricated, you need proper hydration. You can achieve fuller muscles and improved gym performance with adequate hydration.
You cannot gain good health just by exercising; following proper recovery measures along with a well-balanced diet can greatly help you achieve your goals and keep you motivated.