To be faster, fitter, and stronger, you must push yourself to the limits. But then again, you need to take enough rest, too.
Every exercise, especially tougher ones, often stresses the body. You will be tiring out or fatiguing different muscles as you exercise. This also means microscopic damage in your muscle cells and changes in enzyme and hormone levels.
These changes in your body are beneficial. They can result in fat loss, reduced inflammation, improved insulin sensitivity, better cardiovascular health, and muscle growth. However, you must give yourself more time for those changes to work.
To do that, you will need to consider the following:
1. Consider Using Beta-Alanine Supplements
Beta-alanine is a naturally occurring amino acid. The body creates enough beta-alanine and doesn’t need supplementation from your food. However, supplements are helpful for physical performance.
So, what does beta-alanine do in the form of supplements, and how can it help in physical performance? Well, higher carnosine levels, a combination of beta-alanine and L-histidine, help speed up muscle recovery.
In addition, beta-alanine often increases carnosine levels in the muscle, preventing the accumulation of acid that contributes to fatigue and soreness.
2. Drink Plenty of Water
Proper hydration after exercising is important for your muscle recovery. Without enough fluids in the body, you can’t bounce back or see the results of the effort and hard work you put in for the exercise.
Water often provides numerous benefits, including regulating the body temperature and carrying oxygen and nutrients to the cells. Without hydrating your body, it will be difficult to stabilize your heartbeat and bring blood pressure to normal.
3. Eat Post-Workout Snacks
After exercising, eating snacks that have both protein and carbohydrates will help facilitate muscle recovery by providing your muscle tissue with the nutrients it needs to start repairing.
Fitness experts say that the body effectively promotes muscle growth/repair and replaces carbohydrates within the first two hours after your workout.
While this may continue for another 24 hours, improving your muscle recovery process in that first two hours will be a good idea.
Options for healthy and quick snacks to restore your energy are unlimited. You may whip a fruit smoothie, have fruits with your favorite yogurt, opt for protein powder shakes, or enjoy eggs or peanut butter on toast.
4. Go for Massage
This is the best way to offset soreness of muscles after an exercise. A massage often increases the flow of blood, which in turn speeds up muscle recovery faster and reduces the fatigue feeling.
Through a massage, you can recover from every exercise, whether you just lifted weights or completed a marathon. Massage concentrates on your muscles and other body parts that they need most, enabling you to recover faster.
Final Say
You will be at risk if you don’t allow your muscles to recover completely after a workout. The risk ranges from complete to mild tears.
Therefore, if you no longer see positive results in your workout routine, then it is high time you give your muscles more time to recover fully.
