Building muscles isn’t just about the number of sets and reps that you do when you pump iron. It also involves your recovery after a strenuous workout. You might think that lifting weights every day is a good idea so you can achieve bigger muscles in a short time but you’re actually hindering your progress. Your body needs time to recuperate and heal from the stress that you have put on them so you won’t injure yourself during your training.
The question now is what are the best ways for you to recover quickly?
Have some protein before bed time. Everyone knows that protein is important when it comes to muscle building. Unfortunately, when we are sleeping, our body isn’t receiving nutrients but by eating a light snack that contains protein, you’ll be helping your muscles repair itself.
Chocolate milk. Fitness experts often have a post-workout snack to help with their recovery but if you are in a rush, you will need something that you can bring with you on the go. Well, chocolate milk definitely fits the bill as it contains protein which can jumpstart your muscle recovery. The carbs, on the other hand, can reduce your down time so you will be able to stick with your fitness routine easily.
Plan your downtime. In order to recover completely and effectively, you will need to come up with a plan for your downtime. Keep in mind that when you don’t give your muscles enough time to heal you are at risk of overtraining which can be a set back if you are not careful. Fitness experts recommend that you have a downtime every 3 to 5 weeks where, when it comes to your main lifts, you will be doing half the number of reps using sub-maximal loads. This way, you’ll be leaving the gym feeling light and, more importantly, refreshed.
Sleep. Sleep is crucial as it helps with repairing your body. Lack of sleep will be counterproductive when you are training because your muscles won’t have enough energy in them. It’s important that you develop a sleep routine where you go to bed on the same time every night and wake up on the same time every day. This will give your body time to heal so you will feel rejuvenated.
Have some protein before exercising. The amino acids are actually the building blocks of the tissues of our body which is why we need to protein to help develop and repair our muscles. Having some protein in your pre-workout meal is actually a good idea as it can help start your body’s muscle synthesis while you exercise and after. Not bad when it comes to recovering after your tough training.
As you can see, there are plenty of ways in which you can boost your recovery. With these steps in mind, you will be able to develop better muscles without getting yourself injured in the process. Just give your body time to heal and you will be rewarded for it.