Then there are the non-essentials – like foam rolling, ice baths, and massage therapy – which can help to tamp down inflammation and reduce muscle strain and body aches. Taking the time to pamper your muscles and ward off issues such as lower back pain or shoulder pain will only allow you to work harder in the gym.
By that vein, here are ten tips that you can implement right now to start helping your body recover more quickly from your workouts. Your muscles will thank you.
Working out will trigger anabolic responses in your body responsible for muscle growth. Proper post-workout nutrition can accelerate muscle recovery and new muscle growth.
After your workout you should be consuming a meal with around 20 to 30 percent of your total carbohydrate intake. Our bodies are primed to absorb carbohydrates after a workout.
In addition to having a good amount of carbohydrates, you want to consume 25 to 50 grams of protein.
I prefer this source of protein to come from a whey isolate to help ensure adequate leucine content and faster protein uptake.
Your post-workout meal should be under 10 grams of fat. The higher the fat content of a meal the slower the absorption.
Keeping this meal under 10 grams will ensure quick uptake by your body.
Five grams of BCAAs in between meals will ensure protein synthesis is spiked through out the day.
When choosing a BCAA product, make sure it is properly dosed. Your BCAA product should contain around two grams of leucine, one gram of isoleucine and one gram of valine.
I recommend foam rolling before and after a workout. Doing it before a workout can help you limber up and improve muscle function.
Foam rolling after a workout can help flush out toxins and lactic acid from a muscle.
I recommend foam rolling for at least 15 minutes everyday. Doing so will help prevent injury and keep you coming back to the gym for years to come.
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Ice Baths
There is no secret behind ice baths, they just plain work. After a tough workout session, practice session or game, many athletes jump in ice baths.
Ice baths help to bring down inflammation and allow for recovery to happen much faster. You can utilize this technique in your own program, especially if you aggravate something during training.
Fill your bathtub up with cold water and dump in some ice cubes. Submerge your body in the cold water for 10 minutes. Repeat this as needed.
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Get Mobile
Foam rolling isn’t the only mobility tactic you can use to help any jammed up muscle or joint you may have.
Rolling on a lacrosse ball, massaging tools or even using voodoo bands can all help you recover.
it wont happen with training alone. Consuming a well-balanced diet will help give your body the nutrients it needs to recover from training. If your diet is lacking even one macronutrient it will hinder your recovery ability.
Try to keep your carbs, protein, and fats all balanced. Avoid diets that are extreme, you will find yourself smaller and weaker.
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Deload
If you think you can train hard and heavy for weeks at a time, you are mistaken.
Our bodies need water to function; a one percent dehydration will result in a 10 percent reduction in strength. Proper hydration also helps to keep our joints lubricated.
Drinking water will lead to improved gym performance and fuller muscles.
