No one likes sore muscles. They can keep you from the gym and prevent you from getting into shape. And although you’ll never be able to completely get rid of muscle soreness, there are a few ways to speed up your recovery. So here are a few tips to help you recover quickly, so you’ll be rarin’ to go during your next workout.
Food, glorious food!
You can’t out-train a poor diet. Poor nutrition can cause the onset of fatigue much more quickly. Proper nutrition can help you withstand harder workouts and will speed up recovery from workouts faster than anything else. So make sure that on a daily basis, you’re fueling your body with nutrient-dense food. Always get adequate amounts of protein, carbohydrates, fruits, vegetables, and, especially, water.
On your workout day, be sure to refuel your body properly to ensure faster recovery. Carbohydrates and proteins consumed post-workout will reduce tissue damage and soreness. They’ll also enhance protein synthesis, replenish muscle fuel (glycogen) stores, and increase your body’s ability to acclimate to working out. Refuel with a 3:1 or 4:1 carbohydrate-to-protein ratio snack, 15-60 minutes after your workout. Low-fat chocolate milk is a quick-and-easy choice that contains the right carbohydrate-to-protein ratio, plus it’ll help re-hydrate you!
More water.
You’ll always need plenty of fluids to replenish what was lost during your workout through sweating. If you remember to weigh yourself before and after your workout, drink 20-24 fluid ounces for every pound you lost. Another good rule of thumb is to pay attention to the color of your urine. It should always be a pale yellow, if you’re properly hydrated.
Snooze away!
Proper sleep is very important, because your body repairs and rebuilds itself throughout the night. If you aren’t getting adequate rest, you aren’t allowing your body enough time to properly rebuild muscle fibers. Lack of sleep can increase your perception of fatigue and negatively alter your mood. Shoot for 8 hours of sleep each night. If you have trouble getting to sleep, turn off all screens an hour before bedtime to help you wind down.
Cool it down.
Always cool down after your workout. Walk or go on an easy bike ride for just 10 minutes, this will help flush the lactic acid from your muscles. Stretching and relaxation has also been shown to speed up recovery. This works best after you have completed a cool down. Anything where you can increase the blood flow to your muscles will increase oxygen and help flush out muscle waste products like lactic acid. You can use massage or topical ointments to help increase blood flow.
Ice
While my first few tips were focused on prevention, hydrotherapy is a quick solution. Hydrotherapy lowers your metabolic activity and constricts blood vessels. This reduces swelling and tissue breakdown. Use either ice packs or take an ice bath. When you remove the ice pack or jump out of the bath, your body warms up, causing a quicker return of blood flow. Ice stifles inflammation and is highly recommended after a tough workout. If you choose an ice bath, try to stay in for about 10-20 minutes to reap the most benefits.
So don’t let soreness keep you from working out! Try these tips, and your muscles will recover in no time!
Michelle Alley
iFit Nutritionist
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
