How To Speed Your Muscle Recovery
Want To Boost Muscle Recovery ? – Follow These Steps
What many people don’t realise is that when your muscles grow, they grow after you’ve finished working out. This is why making sure your body has the time and environment to repair the damage and soreness caused by tough training sessions is super important. In fact, if you’re not fully recovering after each and every workout, you’re likely to experience much slower improvements in muscle mass and strength.
In other words, making sure your body is primed for muscle repair is important!
When you’re pumping iron all kind of stress is placed on the body, going way beyond sore muscles and impacting the joints, nervous and endocrine systems, glyocen stores and inflammation – and that’s just for starters!
While this might sound a bit scary, the body is actually perfectly placed to manage this – as long as you make sure you consume enough carbs, calories and protein, take the right supplements and get eight hours sleep per night.
Sounds pretty simple, right? Let’s take a closer look at these steps to ensure maximum recovery…
Eat The Right Carbs
When people are looking to transform their body shape, carbs are often the first thing to go. But this isn’t necessarily the right avenue.
When they enter into the body, some carbs are converted into glycogen – this is stored in the muscles and liver and used as fuel for tough exercise like interval training and heavy weightlifting. Restricting how many carbs you consume sees glycogen levels plummet, making the body less effective at signalling around all things muscle repair and growth after you’ve worked out. Low carb diets can also lead to drops in strength and muscle endurance.
What’s more, if you’re exercising often while restricting carbs, the body ups cortisol levels and drops testosterone levels – two major barriers to muscle recovery. In fact, numerous studies have highlighted that athletes who stick to a low carb diet experience slower recovery and lower muscle gain than their carb-consuming counterparts.
Looking for improved muscle recovery? You should be looking to consume 0.8 to 2.5 grams per pound of body weight in carbohydrates.
Go Calorie Crazy
What many of us don’t realise is that calories fuel each and every one of the body’s essential processes – especially in terms of building muscle. Failure to eat enough calories stops the body from being able to undertake these processes as efficiently as possible, and this can impact muscle recovery.
In fact, research highlights a clear link between calorie deficit and the body’s ability to grow and repair muscle tissue. This explains why if you’re dieting, workouts can leave you feeling exhausted, and why fat loss can come at the expense of muscle gain.
In other words, if you want to recover as efficiently as possible, always be sure to eat more calories than you’re burning, leaving you with optimal energy to get through tough workouts and recover quickly.
Things are pretty simple of this front: protein is the most essential macronutrient for muscle recovery. This is because training damages muscle tissue, and protein repairs this and helps the muscles grow and strengthen to better cope with the stress in the future.
In fact, research has shown that those who regularly lift should eat around double the amount of protein than those that don’t. A good guideline to follow is to consume 0.8 to 1.2 grams of protein per pound of body weight every day – simple!
Catch Those ZZZZ’s
Things are pretty simple here – in order to recover, your muscles need recovery time. It’s not too difficult to grasp!
The majority of the body’s repair and recuperation takes place during sleep – and that includes muscle growth. In fact, sleep is so important to all things muscle that research has shown that just one night of low quality sleep can impact your workout.
If you’re serious about building lean muscle, you need to be looking at getting at least seven hours of sleep a night, preferably eight or nine.
Get A Helping Hand
Let’s be realistic – there are going to be times where you can’t give your body everything it needs in order to recover. Luckily there are stacks of supplements out there to help bridge the gap – let’s take a quick look.
Protein powder – we’ve talked about how essential protein is in helping the body recover from workouts, so enough said!
Creatine – increases strength and muscle growth while easing both muscle damage and soreness.
Carnitine – supplementing with this is proven to reduce muscle damage and soreness, as well as speed up muscle recovery.
Fish Oil – this delivers the essential fatty acids EPA and DHA that most of us failing to reach through diet alone. These play a number of important roles, including reducing post-exercise inflammation to support muscle growth.
While tough workouts are at the cornerstone of any muscle building mission, it’s important not to overlook the role of recovery. Follow these steps and you can be confident that no matter what you throw at your body in the gym, you’ll be ready to make the most of it…..