How many times have you got your work out in but skipped out on the stretch? Or thought about getting that good massage to release some tension as a result of consistently working out, but never booked it?
If you were asking me, I would embarrassingly have to admit to that I skip out on stretching four out of five times I train each week, and I haven’t had a massage for almost 6 months! Not a notch on my belt I am proud of, so I am paying close attention to this advice.
To ensure optimum muscle recovery you must pay close attention to how your are stretching your body, how much sleep you’re getting and your diet too.
Need a little direction?
Here are our 5 top tips to get you on the right road to muscle recovery.
1. Incorporate Mobility Exercises Daily
The number one tip and probably one of the most important to avoid injury, is making sure you incorporate SMR or Self-Myofascial Release exercises into your day is vital to muscle recovery. Spending about 15-minutes a day stretching and rolling out sore muscles is good benchmark to keep you at your optimum. The stretches / mobility moves you perform should reflect the type of training you have been doing, and the areas that feel tight or overworked.
RUMBLE ROLLERS and BEASTIE BALLS are great SMR tools to work muscles post-training to aid in recovery. Best bit? You can take up your mat in front of the television at night, or perhaps take time away from your desk during the work day to get it done. *If you have an injury please consult a professional for advice.
2. Up Your Protein Intake
Muscle tissue relies on protein, so making sure you are Including the correct amount of protein into your meals pre and post training will assist in muscle recovery. There is an optimum window to refuel after a training session so try to consume within 30minutes as rule of thum
3. Get A Good Night’s Rest
Getting the optimum 7-8 hours sleep each night is one of the most effective tips for muscle recovery. Just like you schedule your workout, schedule in your sleep time. A good night sleep is also about the consistency of when you fall asleep. Regular sleep and wake times are as important and amount of sleep. But remember you have to live, so like eating the occasional ‘bad’ food it is also ok to be out of the routine every once in a while.
4. Have a cold bath
Sounds counter intuitive, however immersing yourself if cold water straight after an intense training session will reduce muscles soreness and inflammation. It also assists in helping you return to peak performance more quickly. And for those a little more eager try it directly before training. It is like a shot of coffee to get to pumped up to train!
5. Consider a Magnesium supplement
Low magnesium levels in the body can lead to muscle tension, cramping and spasms. Making a conscious effort to ensure you are getting enough magnesium will help speed up recovery because magnesium promotes muscle and nerve function. It also turbo charges the body’s ability to process the proteins that make muscles grow.
*Main image courtesy of @rumbleroller Instagram