An intense and grueling workout requires optimum rest and recovery for positive results. A recovery routine affects your performance and gains, prepares your body for the next training load, and reduces your susceptibility to injuries. However, most fitness enthusiasts overlook the importance of proper recovery after a workout.
Whether it’s a lack of awareness or negligence, not having a proper recovery routine can hamper your fitness goals.
Here is how you can boost your recovery after a challenging workout.
Up your water intake
Hydration is essential for post-workout recovery. Drinking enough water after a workout ensures that the optimum amount of oxygen and nutrients reach your cells. It also regulates body temperature, blood pressure, and heart rate.
All you need to do is drink a lot of water to boost muscle recovery.
Proper rest is essential for recovery from any physical exertion, and a workout is no exception. Getting enough sleep post an intense workout puts you on the right track.
Not only does it give your body time to repair muscle tissues, but it also stimulates the release of human growth hormones that are essential for growth, body composition, cell repair, and metabolism.
Make sure to get at least eight hours of sound slumber every night to put your muscles in recovery mode.
Consider IV therapy
IV therapy is one of the most promising ways of boosting recovery after a challenging workout. It loads you with the energy needed to perform well and speeds up your recovery.
IV therapy for post-workout boost impacts your metabolism and muscle-building capabilities. The ingredients include normal saline that replenishes the fluids in your body and vitamin B12 that helps in the metabolism of fatty and amino acids and boosts the formation of red blood cells.
It also includes various kinds of amino acids, such as glutamine (enhance the metabolism of fat and muscle breakdown and promotes muscle growth), carnitine (boosts fat metabolism and muscle building and reduces recovery time), citrulline (boosts immunity and blood flow), L-arginine (augments blood flow), and lysine (converts fatty acids into energy, promotes collagen formation, and lowers cholesterol).
Get a body massage
Muscle soreness is a part of working out. Body massage helps in dealing with delayed onset muscle soreness. It alleviates fatigue and speeds up the recovery process by regulating the blood flow.
Try contrast water therapy
Contrast water therapy works wonders in dealing with post-workout muscle soreness. It involves submerging your body in very warm and then very cold water, alternately. It leads to a change in temperature that, in turn, stimulates contraction and dilation of the vessels, changing the heart rate. It contributes to optimum muscle recovery after a workout session.
Avoid tobacco and alcohol
Alcohol and tobacco impact health negatively. Consuming alcohol after physical activity is a roadblock in the way of glycogen replenishment. It also hinders protein synthesis in muscles.
Smoking, on the other hand, impacts the musculoskeletal system negatively. It makes you susceptible to receiving muscular injuries, enhances the chances of fractures and joint diseases.
The bottom line
The time complete muscle recovery takes depends on the type and intensity of the workout and your fitness level. While the body recovers in 24 hours after a light or moderate workout, it takes two to three days to recover after an intense session. Make sure you give enough time to your body to recover in between your workout sessions.
Hopefully, these tips will speed up your post-workout recovery.