Safe and Healthy Ways to Speed Up Muscle Recovery

According to fitness experts, there are several ways to speed up muscle recovery following an intense workout.

Take Health Supplements

Immediately after your workout is over, take a supplement that contains a branched-chain amino acid. This component will help you recover faster. The team who studiesĀ health supplements at the Bastyr Center for Natural Health reported that BCAA levels decrease during a long workout. By taking a branch-chain amino acid supplement, you will only experience mild muscle pain the next day.

Fish oil is another great supplement because it lowers inflammation. Fish oil also has magnesium, which helps muscle tissue heal faster following long fitness routines.

After aggressive training sessions, you will need some protein. A protein shake is a convenient option; however, you must choose a brand that uses quality ingredients. A good shake will have PR3 because this ingredient improves hydration and builds muscle. Collagen, coconut water, and rice protein are important too since these components repair damaged muscle fibers.

Schedule Time for Rest

You must rest between different workouts every week. Fitness trainers recommend at least 24 hours of rest so that the muscles can heal. Resting is a requirement because intense routines produce small tears in your muscle tissue. When you relax, the muscle tissue has time to rebuild and strengthen.

Get a Massage

Each week, visit a massage clinic following at least one workout. The massage techniques will prevent delayed soreness. If you get a message immediately, your muscles will less likely swell.

Eat Healthy Foods

Your diet must contain carbohydrates, fat, and protein. According to doctors, protein strengthens muscle tissues after long routines because it has essential amino acids. Typically, you should eat about 2 grams of protein each day to speed up muscle recovery.

Stay Hydrated

Proper hydration is very important because you lose electrolytes when you sweat. By drinking water, your body will regulate fluid levels more efficiently after a workout. Although sports drinks are delicious, they should be avoided since they have a lot of sugar. If you need potassium, magnesium, and calcium, drink coconut water instead.

Get a Plenty of Sleep

Your muscles will not heal quickly if you do not get at least 10 hours of sleep each night. To maintain a healthy sleep pattern, develop a proper routine before you get to bed. For example, you can stretch for several minutes before bedtime. Reading can also prepare you for bed after the sun sets.