Muscle soreness can be knarly sometimes! Perhaps you’ve just started weight training … or you’ve had a change of program. Maybe you’ve increased the number of workouts per week or the length of your sessions.
Recovery is key to ensure:
Peak performance
Reduced risk of injury
Muscle growth & maintenance
Here’s how to maximise your recovery:
SLEEP
This is when the body focuses on repair and recovery. Aim for 6-8 hours per night.
WATER
70-75% of the water in our bodies is stored in our muscles!
Rehydrate so to reduce muscle soreness & tension!
Water also flushes out toxins, transports nutrients around the body and helps regulate body temperature
STRETCHING
Stretching after your workouts can help to lengthen the muscle fibres & increases blood flow. More blood = faster recovery!
PROTEIN
Protein it’s important for muscle growth, maintenance and repair. It’s recommended to have small amounts regularly across the day, to maximise absorption.
Guidelines:
1.2 - 1.8 grams protein X body weight (kg)
= how many grams of protein you should consume per day
The more active you are, the more protein your body will require!
REST DAYS
Rest days are more important than training days. They give your central nervous system the chance to rest & recover.
Overtraining is one of the leading causes of sports injury. Know your limits. Listen to your body!
——
ICE THERAPY
I’ve been taking daily ice baths for 4 months now. My recovery rate is SO much faster now, than it ever has been. I’ve noticed:
- reduced inflammation
- improved mood
- less stiffness
- soreness doesn’t last as long
- relieves pain from my hip injury
If you can invest, I’d highly recommend @lumi.therapy
