Recovery from a hard workout or grueling sport sometimes seems to take forever. It can be frustrating if you’re trying to make improvements in the fastest way possible, but you can’t play or even train because you’re crippled by slow-recovering muscles.
That said, there are a number of tips and tricks that top athletes use to speed up muscle recovery so that they’re ready to dominate in the shortest time possible.
We’ve picked 3 because they’re fairly easy to implement, and rate high on the effectiveness scale to get you back in the game or in the gym faster.
1. OPTIMAL POST-WORKOUT NUTRITION
So you want to recover faster, but are you neglecting nutrition after training or playing? Are you skipping post-workout shakes or waiting one or sometimes two hours before feeding your body? If this sounds like you, it’s time to re-think your strategy!
Post-workout and post-game nutrition is of paramount importance. You can actually greatly reduce the rate of glycogen restoration and protein synthesis by delaying nutrient (protein and carbohydrate) consumption after a workout.
The key to maximizing post-workout nutrition for optimal recovery is to do the following:
- Immediately impede muscle protein breakdown and catabolic hormones that are high due to either training or sport performance
- Immediately replenish the glycogen stores in your muscles
- Increase muscle protein synthesis
Six Star Whey Protein Plus is loaded with 60g of micro-filtered whey proteins, fast-absorbing BCAA’s and glutamine to help you recover from your workouts!
2. EPSOM SALT BATHS
Epsom salt is not actually a salt, but a naturally occurring pure mineral compound of magnesium and sulfate.
An Epsom salt bath can significantly increase mean blood magnesium levels, as magnesium can be absorbed by the skin. Magnesium is one mineral that athletes are often deficient in, but it plays an important role in the body by helping with muscle relaxation, vasodilation (improved blood flow) and testosterone production. Sulfates help improve the absorption of nutrients and flush toxins. Epsom salt may also help regulate electrolytes in your body, ensuring proper functioning of the muscles, nerves and enzymes.
Try 10 to 20 minutes in a warm/hot bath with 200 to 400 grams of Epsom salt added.
3. MASSAGE
Few things in life are as relaxing as a massage, however the benefits of massage go well beyond R&R.
From a recovery perspective, massages improve micro-circulation and increase the normal flow of the lymphatic system that flushes out lactic acid. Microcirculation is the link between blood and the single muscle cell via capillaries. Via this link, muscle tissue is supplied with oxygen and nutrients.
The benefits to receiving regular massages also extend to mobility restoration, as they help break down scar tissue and improve tissue elasticity. All of these things are beneficial to an athlete, and are one key and often-overlooked aspect of optimal recovery.
Aim for 35 minutes of localized massage on key areas, or 60 minutes of a full-body massage for maximum benefit.
Failure to address these three issues will ultimately result in a decreased rate of recovery. Fortunately, immediately after your workout is when your body is in a state to make the most of enhanced glycogen synthesis, increased insulin levels, and increased insulin sensitivity.
