If there’s one thing that you must start taking seriously as you progress through your workout program it’s muscle recovery. Many people are certain to ensure that they’re putting in the hard work in the gym, attacking their workouts with 100% full effort.
But, what are they doing to make sure that they’re maximizing the muscle recovery that they experience?
If the truth is told, you don’t build muscle while you’re at the gym. You actually break down muscle tissue at the gym, thus growing weaker in the process.
It’s outside the gym when you’re resting that you’re going to see yourself growing stronger than you were before because this is when the body goes into rapid recovery mode and really starts repairing those torn down muscle cells.
If you short yourself of this recovery process, you’re going to enter the gym once again in a weakened state, so rather than getting stronger from that session, you just get weaker.
Do this often enough and pretty soon you’ll actually be losing lean muscle mass, thus moving yourself away from your goal rather than closer to it.
So what can you do to maximise your muscle recovery?
That’s where the following muscle recovery tips come into play. By having a look over all of these you can ensure that you’re making the most of the time spent out of the gym so that you can get back into the gym and train hard sooner again.
Let’s have a look at what you should know.
1) Make Sure You Get Total Rest
The very first thing to keep in mind is that for proper recovery to occur, complete rest must be provided. This means that you aren’t going into the gym to perform an hour of cardio training on your off days, or are you participating in intense sports or other activities.
While this would not be weight lifting per say, it still will tax the muscles and place stress on your nervous system.
If you aren’t allowing yourself that complete rest where you do nothing but relax, your muscles aren’t going to rebuild themselves properly.
2) Keep Psychological Stress Down
The second must-do if you want to make sure that you experience good muscle recovery is to keep your psychological stress level down. Many people often entirely overestimate the influence that this can have, but it will really play a key role.
If you’re highly stressed out over relationships, money, or other personal matters, that will eat into your recovery abilities.
Any form of stress is going to wear on the body and use up the immune system reserves, including psychological stress. So, the more everyday stress you’re experiencing, the less of these reserves the body will have left over to recover after your hard workout session.
By keeping a relaxed attitude and using pro-active stress busting strategies, you can ensure that you are going to go into the gym feeling your best.
3) Focus On A Proper Night’s Sleep
Sleep is yet another very critical thing that’s necessary for good recovery. Many people are running on just five to six hours of sleep each night, using stimulants such as coffee to get them through the day.
While you may think you can function on such a low level of sleep, eventually it’s going to catch up to you. Not only is sleep the primary time when the body goes into heavy-duty repair and really works on building the muscles stronger, but this is also the primary time when growth hormone is released as well.
This hormone will have a very important influence on your rate of muscle growth, so something that you want to maximize.
If you want to know one of the best muscle recovery tips, it’s get eight hours of sleep each night. Start making a firm appointment with your bed each evening and stick to it. Don’t let anything crowd out your sleep time.
4) Choose Muscle Recovery Supplements Wisely
There are a number of different muscle recovery supplements that you can make good use of as well. These are all going to help to speed up the recovery process so you can see results faster and feel better after each workout session.
Glutamine is one in particular you’ll definitely want to look into, which is a specific amino acid that plays a key role in the immune system.
Also make sure that you’re using plenty of fish oil each day as well, as that’s another supplement that will keep your immune system strong and boost recovery.
5) Think About Muscle Recovery Foods
Eating enough muscle recovery foods on a daily basis is the next of the tips to keep in mind. If you aren’t fueling your body with sufficient calories, how will it rebuild the muscle tissues?
This repair takes energy and without that energy, it’s just not going to happen. This is a big reason why your overall training volume should be dramatically reduced when on a low calorie diet. You’ll have less fuel coming in to support fast recovery therefore you can’t perform as much training.
Good recovery foods include lean chicken, egg whites, lean steak, low fat dairy products, oats, sweet potatoes, brown rice, and quinoa.
These will supply the carbs for the energy and the protein for muscle rebuilding.
6) Use A Proper Post-Workout Muscle Recovery Drink
Finally, the last step to ensure repair after a hard workout session is to use a good muscle recovery drink. For this drink you want to combine around 20-40 grams of fast acting whey isolation protein powder with some form of simple carbs such as maltodextrin, waxy maze, or dextrose.
This drink should be taken in immediately after the workout is finished and will provide your muscles with what they need to kick-start the repair process.
Adding your glutamine and creatine, which is another good supplement for post-workout to help restore muscle creatine stores will also be a wise move during this time.
So be sure that you keep these quick tips in mind. They’re easy to implement and will have a significant influence on the results that you see.
For help coming up with a complete muscle building workout program, please check out Vince DelMonte’s, No-Nonsense Muscle Building program.
You’ll get a diet and workout plan that will help you transform your body.
Previous Article: Choosing Your Ideal Workout Schedule
Next Article: Reps, Sets, Rest – The Low Down On Different Strategies