Are you looking for muscle recovery tips? If so, then you’ve come to the right place.
To become stronger, faster, and fitter you’ve got to be consistent, goal-driven, push your body and achieve a balanced approach to wellbeing. One key component of optimal wellbeing is exercise and working out.
There’s no doubt about it, exercise is brilliant. The changes it can lead to include but are not limited to, muscle growth, fat loss, reduced inflammation and more. BUT for those fantastic changes to happen, you also need a good balance of rest and recovery to give your body a chance to heal and grow.
But what happens when you experience muscle soreness? Do you train, do you rest, do you give up? In this post, we’re going to give you a well-defined explanation of why muscle soreness occurs and the tips you can tap into when you need some support with your muscle recovery. Let’s get you performing at your best whilst also achieving your goals with these muscle recovery supplements!
We’ll cover:
Workout recovery is just as important as exercising – FACT. Not only does it help you avoid the negative side effects, but it’ll enable your muscles to grow and become stronger.
If you want to achieve your goals, keep moving and aid your muscle soreness, it’s time to consider what you’re doing for muscle recovery. Most high-performing athletes will already be aware of the importance of this. But many still feel that surge of guilt when they take a few days away from exercising.
During intense, intermittent exercise and prolonged physical activity, muscle glycogen stores are depleted and micro-tears appear in muscles. This can cause delayed onset muscle soreness (DOMS) – this refers to the temporary soreness muscles experience after exercise. (Source)
When you actively take time away from vigorous exercise, you’re giving your body a chance to restock those glycogen stores and for those micro-tears to heal and grow. Glycogen stores are vital for your energy levels to workout and if you don’t allow the micro-tears in your muscles to heal, you’ll experience fatigue, low immunity, and joint and muscle pain.
It’s simple, muscle recovery enables your body to adapt and improve performance, it restocks glycogen stores and reduces fatigue. Let’s not forget, that it can also prevent you from sustaining an injury. If you’re committed to exercising or you love moving your body, injury is the last thing you want to experience.
Before you commit to another gruelling workout whilst experiencing notable pain and physical fatigue – note down some of the following tips for optimal muscle recovery. It’s time you made the most of your fitness goals whilst also helping your physical and mental wellbeing.
Sleep impacts the whole body, from your heart to your immune functions. During sleep, your body heals, grows and re-energises. Getting an adequate amount of rest per night (seven to nine hours) allows your body to do the work it needs for optimal energy levels and muscle recovery.
As well as optimal and adequate sleep, there will be times when your body needs a rest away from exercise. Although you may feel guilty to take this time away from exercising, it’s important for recovery. With any demanding exercise, it’s vital to take a rest every seven to ten days. This will depend on the level of exercise you’re performing and your circumstances.
Being in tune with your energy levels and understanding when to pause, take a breather and enjoy a rest day is vital. Some muscle soreness is normal and can often be worked around. However, if the muscle soreness is too much or you’re feeling fatigued, it’s best to rest and then show up to your workout feeling fresh, energised and recovered.
Resting and sleeping are some of THE most important recovery tools in this blog post. It can’t be replaced or overlooked.
Another way to enhance the muscle recovery process is by supplementation of bespoke products. It’s advised that supplements, whether it’s CBD oil or capsules, are taken alongside a healthy balanced diet for optimal results.
Release the tension your muscles are harbouring by gently massaging your muscles with our CBD-infused muscle rub. It’s easily absorbed, smooth and hydrating. The muscle rub can be applied to aching joints or tight muscles that need that extra boost of recovery.
A Vitamin D supplement is a fantastic way to aid your muscle recovery. Our zesty and sweet orange Vitamin D3 spray aids optimal immune support, helps maintain healthy bones and teeth, supports a healthy immune system and contributes to normal muscle function. A great one to carry on the go!
CBD products within our Repair range can aid sports recovery times, reduce chronic pain and inflammation and help heal skin blemishes. If you’re feeling tired, achy or you’re suffering from a skin breakout, then this range is for you.
Another great way of enhancing muscle recovery is by the supplementation of active rest days.
Active recovery on rest days will help muscle soreness, it can aid blood circulation and it can contribute to positive mental wellbeing.
The important thing to remember about active recovery is that it’s aiding your muscle recovery not hindering it. The activity you do should be a different form of exercise than your usual workout. It shouldn’t be completed at maximum effort and it’s a time to move slowly and mindfully. You don’t need to be pushing hard or overexerting yourself.
Some low-impact exercises could include tai chi and yoga, walking, cycling, myofascial release with a foam roller, swimming, jogging and dancing. If you keep your movement at a leisurely pace, you’ll help reduce stiffness and soreness – aiding optimal muscle recovery.
Staying hydrated and eating a healthy, balanced diet is another key component for post-workout recovery, including optimal muscle repair. During a workout, many minerals are used up and replacing them is vital after sweat loss and muscle contraction.
Ensuring you’re consuming electrolytes after exercising and during your recovery is perfect for muscle repair. Electrolytes can be found in most common foods and they contain the important minerals used during exercise including magnesium, potassium, calcium and sodium.
Enjoying a healthy and balanced diet of protein, fats and carbohydrates, whilst also keeping hydrated, will be a quick and maintainable way to aid your muscle recovery process. If you don’t enjoy drinking water, try herbal teas, coconut water or experiment with smoothie recipes.
When you’re suffering from muscle soreness, try avoiding high-sodium and high-processed foods. Eating healthily will reduce the muscle inflammation you’re experiencing and give your muscles the fuel they need to repair.
There are a few things that can help muscles recover faster.
First, you need to make sure that you’re getting enough protein. Protein is essential for repairing and rebuilding muscle tissue.
Second, you need to Make sure you’re drinking plenty of water. Hydration is important for all aspects of health, including muscle recovery.
Third, you might want to consider using a foam roller or other self-massage tool to help reduce muscle soreness.
Finally, make sure you’re getting enough sleep. Sleep is when the body does much of its repair work, so giving your body ample time to rest will help your muscles recover more quickly.
Muscles recover relatively quickly after a workout. The length of time it takes for a muscle to recover depends on the intensity and duration of the workout, as well as the person’s age and general health.
Generally speaking, muscles recover within 24 to 48 hours after a strenuous workout. However, in some cases, it can take up to 72 hours for muscles to return to their pre-workout state. During this time, it’s important to give your body plenty of rest and allow your muscles ample time to rebuild and grow stronger.
A good muscle recovery involves a combination of rest, hydration, and proper nutrition.
During the first 24 hours after a hard workout, the body is in a catabolic state, meaning that it is breaking down muscle tissue to repair and rebuild. So it’s important to give your body plenty of rest in order to allow for the muscle rebuilding process to take place.
In addition, drinking plenty of fluids helps to flush toxins out of the body and hydrates the muscles. And finally, eating a nutritious diet that includes plenty of protein and carbohydrates helps to provide the energy needed for muscle rebuilding.
Now we’ve shared our five supplements for muscle recovery, you may want to explore your supplementation options further. After all, supplementation is a personal consideration and will differ from one person to the next.
From our bespoke wellness products to premium CBD oils, we specialise in a vast array of areas. If you’re ready to explore which supplements will enhance your wellbeing and muscle recovery, check out our QUICK and EASY test to help you decide TODAY!