Whether you’re a beginner or an expert in the field of fitness, you have surely experienced having sore muscles and lasting fatigue after a session. It’s normal and is not something that you can totally avoid. This is especially true if you take on heavy routines every day.
On the good side, you don’t necessarily need to suffer a sore body for days there are some great creams and rubs that can be applied topically such as CBD muscle balm to relieve soreness. There are also some things that you can do and avoid to have an effective post-workout recovery.
Importance of Recovering Muscle Health Post-Workout
Recovering muscle health is not something that you can skip. Since a workout session will require every bit of your body, it can strain your muscles’ health and overall condition.
This is where an effective post-workout recovery comes in. It will help you lessen and eliminate possible issues in a shorter time. It will also help you stay more productive throughout the day since you can reduce fatigue levels drastically.
Things to Do to Recover Muscles
You don’t necessarily need to spend a lot of money to have an effective post-workout recovery. Simple tasks can already get you so far up in keeping up with your muscle’s needs.
Below is a list that you can refer to:
Do light stretches
The first thing you should do to recover your muscles’ health is light stretches. I know what you’re thinking. You already stretched a lot of times during your routine. Wouldn’t it overwork your body more if you opt for more? The answer is no. A 5-minute gentle Yoga stretch will do a lot of good in eliminating muscle stress and strain. It will only be bad if you stretch as hard as you did during the main session.
Refuel body and mind
Refueling your body and mind post-workout is one of the most important things that you can do for your muscles. For the body, you can drink healthy foods. Choose those that are specifically rich in protein. Those with minimal carbohydrate content are also ideal. Examples include sweet potatoes, fish like tuna, salmon, mackerel and lean meat like chicken and tender pork. You can consider adding a protein shake to your diet, too. To add, it’s best if you take supplements formulated specifically for muscle health.
Take a rest
Rest is essential. No matter if you feel tired or not, taking a short nap or even a full 8-hour sleep will have many pros on your current state. It will help you recharge and prepare for the rest of the tasks you’re planning to do for the day.
Some athletes and fitness professionals also recommend taking an ice bath instead of a regular one. Because of the temperature, you can expect it to have muscle healing properties. It will also result in soothed muscle inflammation. If you can, opting for a body massage will help, too. You can do it on your own or under a massage therapist.
Things to Avoid Doing After Exercising
Of course, some things can hinder effective muscle recovery. In the worst-case scenario, you can even endure a worsened muscle condition if you don’t think twice about your post-workout activities.
To start, it’s important that you get rid of any thoughts about doing a second workout session on the same day. Doing so will increase the chances of having an overstrained and overworked body.
You may also want to avoid junk foods and other unhealthy activities. Avoid chips, sodas, spicy foods, fatty foods, and high-sugar snacks. Make sure to eat and drink everything in moderation to let your body get the full benefits.
Most importantly, avoid depriving your body of its needs. Never starve yourself. It won’t do you any good. Not only will it be bad for your health, but it will also definitely bring your muscles’ health down.