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5 Things You Can Try to Help Improve Muscle Recovery

5 Things You Can Try to Help Improve Muscle Recovery

If your muscles are aching after workouts, if you have chronic ailments, or if you are dealing with age-related issues, you can turn to some proven strategies that will help your muscles recover. 

You can mitigate the chances of muscle deteriorating, too. Whatever your needs, you can see a difference.

There are five things you can do that definitely should warrant your consideration.

1. Receive Massage Therapy

Massage therapy can, without a doubt, help improve your muscle recovery. When you enlist the services of a sports massage therapist, you target stiffness and inflammation. You also incorporate a more holistic approach to handling your muscle recovery needs.

You can find a massage therapist in most communities, or at least in a nearby city. And you also can use massage services for one time treatments and ongoing muscle care. Your insurer can sometimes cover massage therapy, and you have all kinds of workable prices to get you the care you might need.

If forking out the money for a massage therapist is too much, then consider using a tennis or lacrosse ball to massage out sore muscles, use a foam roller or other massage tool at home.

2. Get Better Sleep

Your body must get enough rest. And a good night’s sleep is something you can not undervalue. If you do not permit your body to get the rest it needs, then your muscles cannot recover as you need them to recover.

Most doctors and sleep experts recommend that adults get between 7-8 hours of sleep per night. However, that number can vary depending on the person, how physically active they are, or if they suffer from any illnesses.

The best way to get consistent sleep each night is to set a routine and stick to it. Going to bed at the same time and waking up at the same time is said to improve your ability to have a restful night’s sleep.  

If you are having a hard time falling asleep, you should think about mixing up what you do before you go to bed. Avoid eating late, and try not to watch too much TV or engage in social media just before you head to your bedroom. If making adjustments in those areas does not work, you could look into items like noise machines or certain types of bedding that could possibly help.

3. Increase Your Protein Intake

If you are not getting enough protein, your muscle recovery will be slower. How much daily protein are you getting in your diet? You need at least 1-2 grams of protein per pound of your overall body weight. And if you are very active or have specific demands, you might need more.

Protein is what helps to rebuild your body’s muscles after a workout, so if you aren’t getting enough protein it will be harder to build muscle mass as well.

When you seek out ways to get your needed protein levels, you have all kinds of delicious options from which you can choose. You can cook and enjoy meat products in various ways, and you can also get protein from beans, broccoli, dairy products, nuts, and tofu. And don’t forget to check out nutrition stores and certain areas of your supermarket. 

You can find protein powder and mix it with fruit and peanut butter for a great breakfast, snack, or dessert. You also have access to pre-made protein drinks and protein bars and cookies.

4. Limit Certain Foods

But protein is not the only dietary staple you should consider. You need to look at the benefits of other foods and make sure they are conducive to improving muscle growth. Know which foods you need to not have in excess, and prioritize not having them too often.

For example, your body needs carbs to create energy, but the wrong carbs can make you feel slow and sluggish. 

Make sure your carbs come from Whole fruits and vegetables and whole grains. Processed foods should be avoided, and anything that has high fructose corn syrup, sugar added or enriched flour is a processed food for sure. 

Make sure you limit foods and drinks that are high in sodium. Keep your intake of refined carbs and sugars at a minimum. And don’t forget that too much alcohol can dehydrate you and slow down muscle recovery.

5. Try CBD Gummies

If you feel like you can’t seem to get your muscles to relax even after doing all of the other above things, you might want to consider taking something to help relax your muscles. 

Cannabidiol, or CBD, comes from the hemp plant, and you can legally use it now in all 50 US states. You can find CBD gummies online, and you should know they are very affordable. And you also have more ways to enjoy CBD than ever before.

One product you might enjoy using while unlocking the benefits is CBD gummies. Perfect for snacking throughout the day, and before or after exercising, you can target inflammation, get better sleep, and better deal with any pain issues you might. You can unlock all kinds of benefits that are known to help improve muscle recovery.

If you do not want to go that route, some supplements aid in muscle recovery. For example, taking a magnesium supplement can help to relax your muscles and aid in muscle recovery. This is great for relaxing your muscles before bedtime for better sleep. Make sure you consult your doctor before taking any supplements.

Improved Muscle Recovery Is Possible

Through your use of one or more of the suggestions above, you can see improved muscle recovery.

Make sure you check with your medical provider. They can help you determine what is best for you. By working with them and making sure you do what is needed specific to your needs, you can see that improved muscle recovery is possible.