An underrated part of working out is the recovery process. Without proper rehabilitation, people will not see the full benefits of their workout. They also miss out on the opportunity to build lean muscle mass and can even see their stress hormones raised, which can lead to weight gain. Here are some recovery tips to help people get the results that they are looking for after they finish working out.
Get Plenty Of Sleep
Getting a full night’s rest is vital to the recovery process. While a person sleeps, their body undergoes protein synthesis, which transfers protein into the muscles to help strengthen them. To optimize the transfer, try to get between eight and nine hours of sleep every night.
Myofascial Release
Myofascial release is the application of pressure to the connective tissue around the muscles. Doing so has proven flexibility benefits but is also helpful for post-workout recovery. Myofascial release helps reduce soreness after workouts and improves performance.
Enhance Your Protein Intake
Protein can help the muscles recover; however, it is important to spread out your protein intake during the day. The best way to benefit your workout recovery is to consume them regularly, opposed to only after a workout. Make sure that there are protein-rich snacks on hand before and after the workout.
Check Vitamin D Levels
Many Americans are deficient in Vitamin D. Those levels are especially low during the winter as people tend not to spend much time outside. Too many slight levels of Vitamin D can be a detriment to exercise recovery.
Eat More Dairy
Consume dairy products that have plenty of protein. A good example of protein-packed dairy snack is Greek yogurt. Dairy contains nutrients that feed the body during the night. Consuming some dairy products before bed can increase the amino acids in the body and increase your rate of muscle protein synthesis.
Cut Alcohol
Drinking alcohol, especially after workouts, can hinder the body’s ability to recover. Alcohol consumption can also damage muscle protein synthesis and disrupt the protein circulation process. Rather than grabbing a drink after a workout, fill up a glass of water and rehydrate your body.
How you recover for a workout is just as important as the workout itself. Consult a personal trainer who can get you on track and help you get the most out of your workouts. The experienced personal trainers at Titanz Fitness can work with you to not only boost energy levels but shed fat and build muscle. Our Smyrna fitness center is fully equipped to accommodate fitness seekers of a wide variety. Contact us today to schedule a free personal fitness evaluation with a qualified personal trainer.
