Have you recently started a new exercise routine, only to find that it leaves you feeling exhausted and sore throughout the week? Going to the gym consistently but failing to make progress on your workouts or improve your times can be an extremely frustrating experience. If you are the kind of person who consistently puts in long hours at the gym, sorry to burst your bubble but you won’t make progress if you skimp on rest and recovery.

Take a look at these tips on how to start making post-workout recovery a top priority and how to treat your body right. 

1. Table of Contents

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   Deep Breathe 

After a hard workout, you should focus on your breath while stretching the major muscles you just worked. Stretching eases muscle tension, improves blood flow, enhances mobility, and delivers oxygen and nutrients to exhausted muscles, which helps your body grow stronger.

2. Fuel Up 

Don’t forget to choose the best muscle recovery foods after your sweat session, as the right food can aid in restoring muscle protein and glycogen stores. Some good choices include a Greek yogurt parfait, creatine supplement, a protein bar, or even chocolate milk if you want to up your protein intake. Even though it’s helpful to eat something after a workout, maintaining a healthy diet the rest of the week is just as crucial to your recovery.

3. Sleep 

Sleep deprivation hinders protein synthesis, which is necessary for repairing muscle so that you can’t recover from exercise the way you should. Make a relaxing bedtime ritual for yourself. A few minutes of meditation, dimming the lights, keeping the phones away or defusing a relaxing essential oil can help. Make sure to catch 7-8 hours of sleep. 

4. Hydration 

After working up a sweat, it’s crucial to replace the fluids your body has lost. Proper hydration not only aids in the regulation of body temperature and the prevention of muscle cramps and dizziness, but also in the lubrication of joints, which helps to ward off aches. In addition, you require adequate circulation to transport the recuperative nutrients to your working muscles, heart, brain, and other organs.

5. Multivitamins 

Essential nutrients for quick recovery include vitamins C, D, E, and ALA. These vitamins protect cells from damage caused by free radicals and boost the immune system. Increased levels of free radicals are found in muscle cells after exercise. All of these vitamins work together to neutralize these free radicals. So, try multivitamins, but only after consulting with your doctor. 

6. Include BCAAs

You need to rest for several hours before and after a workout if you want to get the most out of it. Taking BCAAs between meals will help in muscle repair. If you take 5 grams of BCAAs in the middle of the day, your protein synthesis will remain elevated. Be sure the BCAA supplement or  creatine you choose has the correct serving size. The ideal ratio of leucine, isoleucine, and valine in your BCAA supplement is about 2:1:1.

Conclusion 

Now that you know how to enhance your muscle recovery process, you can do so gradually. Don’t forget that caring for yourself and respecting your body includes giving it the time and energy it needs to recover properly. 

How do you deal with muscle soreness and exhaustion post workout? Feel free to share with us in the comments section below.