Men and women nowadays are becoming more conscious about their fitness and their physiques. Most of them have committed themselves to going to the gym in order to build and tone their muscles, as well as burn fats. Inside the gym, lifting weights has been the go-to solution for people. In fact, most of them even hit the gym every day. However, some have felt frustrated because their muscle gains have been very slow even if they lift weights daily. The reason for such is that they have not allowed their muscle sores and tears, as well as the muscles themselves to recover before even lifting a weight again. Thus, the normal functions of the muscle cells and tissues are affected.
According to some experts, rest and recovery should be part of any muscle gaining and weightlifting programs. In short, muscle recovery must be achieved before a progress can occur. With such in regard, some helpful muscle recovery tips will be discussed below.
Sleep and Active Recovery
As similar to any tiring situations, sleep is one of the most effective recovery treatments. That is due to the fact that most physiological processes happen inside the body when the person is asleep. Active recovery techniques will also help in order to supply the muscles with the right amount of blood flow. Such can be done by doing light exercises like short-distance swimming and slow jogging.
Many are also aware that all types of weightlifting and exercise plans include a nutritious diet plan. Unfortunately, most workout diet plans focus on increasing the amount of protein intake and lowering the carbohydrate intake. However, in order for the muscles to recover faster, carbohydrate is needed. In fact, in order to achieve such, individuals are advised to remember the 2:1 carbohydrate, protein ratio when they are going to eat after their muscle lifting workout. That is because of the fact that carbohydrates can stimulate certain processes that can lessen the severity of muscle soreness.
It is a known fact that during weight lifting exercises or activities, people sweat a lot. Thus, normal level of water in the body is reduced. Many individuals know that such may cause dehydration. However, they are not aware that a reduction of water, even at the smallest amount, can cause muscle soreness. In fact, it can even make the pain more excruciating. Water will also be helpful in eliminating the toxins that have been released out of the body during exercises. According to some experts, the recommended amount of water, in ounces, to be taken should be at least one-half of a person’s body weight.
Nowadays, there are already a lot of dietary supplements that help the body increase and produce certain important nutrients or compounds in the body. When it comes to muscle recovery and support, supplements that contain Beta-hydroxy beta-methyl butyrate (HMB) are being recommended. According to studies, an HMB supplement can shorten the muscle recovery time since it will directly work on the muscle fibers. It is also responsible for maintaining the cell membranes of muscle cells, enhancing muscle growth, ad stimulating muscle protein synthesis.