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How do you recover?!?


Hey Guys, This post is all about muscle recovery including some tips to help your muscles recover quicker. There is nothing worse than sore, aching muscles when you are training! 

Are your muscles constantly sore and tired after your training sessions? Read my tips to help you recover faster and become pain free quicker! One of my favourite sayings to keep me motivated: "Don't stop when you're tired, stop when you're done." The following tips aid my recover and allow me to train better!


 1. Following high-intensity exercise it is important that you stay hydrated! Water helps to accelerate parasympathetic reactivation. Having a warm bath is another excellent way of hydrating your body as it puts the body into a parasympathetic state, causing increased circulation and vasodilation.



2. A combination of carbohydrate and protein post-exercise has favourable indications for muscle recovery. Carbohydrates are known for replacing lost energy stores but protein post-training aids the muscles directly and help with recovery.

 3. Ensure that you are getting enough sleep. Long-term sleep deprivation can cause impairments in muscle growth.

 4. Foam-rolling has been shown to attenuate delayed onset of muscle soreness and so is known to improve performance. 

 5. As well as those above, doing yoga or getting a massage is known for aiding the recovery of our muscles. Similarly, going for a walk can also help.

Muscle recovery is such an important part of being able to train at such high intensities day in day out and taking the extra precautions could really help speed up your recovery and improve your training! Start some of these today and see the improvements rapidly! As well as the above, as I have said before it is extremely important to get a good warm up and stretching in. You need to warm up your muscles so they have the best chance of recovery and this also decreases the likelihood of injury!

Thanks for reading, I hope you found this post somewhat interesting and useful! 
Talk soon, Kate.

Image Source: www.terrytalksnutrition.com

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