If you want to build strength, improve your overall fitness, and prevent injuries, then you should focus on muscle recovery. It can be tempting to overtrain at times, in the hope of fast-tracking growth.
But rest is absolutely necessary, allowing muscles to repair the microscopic tears that are caused by exercise, and this will result in stronger, more resilient muscles. Knowing how to recover your muscles the best way can provide the best results, so this post is here to help.
In this post, you will learn of the three key methods to maximize muscle growth; all of which are tailored to those who enjoy physical activity.
Incorporate Active Recovery
Although some people will think letting their bodies recover requires complete rest, which is known as passive recovery, this is not the case. In fact, removing movement from your workout routine with the aim of recovering can lead to muscle stiffness and other issues. This is why active recovery is preferred by many, as it can prevent injuries and reduce muscle soreness.
However, ensuring you incorporate active recovery correctly is important. It can be tempting to push your body further at times, but this must be avoided. Instead, active recovery will see you engage in low-intensity physical activity, like walking or swimming, to help your muscles mend more effectively.
One way to do this is through Zone 2 training. Zone 2 training should involve exercising at a low-to-moderate intensity, roughly 60%-70% of your maximum heart rate. This can be incorporated into rest days to increase blood flow and oxygen delivery to muscles, and this is crucial to remove metabolic waste and facilitate muscle repair. The benefits of Zone 2 training don’t end there, though, as it can also enhance athletic performance and improve endurance capacity.
Fuel Your Muscles
The right food is important in many aspects of life, and muscle recovery is no different. It is vital to fuel your muscles, especially after exercise. With proper nutrition, your body receives the building blocks and energy needed to reduce inflammation, repair muscle damage, and replenish glycogen stores. All of this can lead to faster recovery.
There are key nutrients that are required for effective muscle recovery – carbs, healthy fats, and protein. Carbs, or carbohydrates, are needed to refill glycogen stores and assist protein absorption. Healthy fats, like fatty fish and nuts, help to reduce inflammation and can contribute to overall recovery. Protein is crucial to repairing muscle tissue, and it is advised to consume 20g-30g of protein in a post-workout meal.
Prioritize Sleep
As you sleep, your body works to repair itself. This means your body is rebuilding muscle tissue, releasing growth hormones, and restoring energy. If you do not get enough sleep, then these processes can be hindered, which could impact muscle growth and overall recovery. To ensure your muscles, and the rest of your body, recovers well, you must get enough sleep.
Making high-quality sleep a priority for your health includes aiming for seven to nine hours of sleep per night. This can be achieved by establishing a consistent sleep schedule and optimizing your sleep environment. Doing this will help you achieve restful and uninterrupted sleep.
To conclude, there are multiple ways to maximize muscle recovery, with this post listing three of the key methods. These steps are essential to complete to ensure your body remains healthy and capable of regular exercise.
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