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TIPS TO IMPROVE RECOVERY

Geardepot

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When it comes to reaching your fitness goals most people optimize training and nutrition but fail to pay attention to another key variable, recovery.

Well, while diet and training are certainly key, optimizing your recovery could improve your performance in the gym as well as help you lose fat, gain muscle, or add more strength in a short space of time.

Delayed onset muscle soreness (DOMS) following exercise is very common amongst both athletes and weight lifters. DOMS may begin as soon as 24 hours post exercise and last for up to 72 hours and is normally a marker of under recovery, especially if it occurs on a regular basis. If you’ve worked out before, then you know that DOMS is not only painful but reduces performance as well.

Therefore, any method that could either speed up DOMS or reduce the intensity would be valuable for weight lifters and athletes alike. If you are training hard, participating in sports, or dieting, then recovery may be the limiting factor, especially if you are already optimizing your diet and training. Here are a few tips to optimize recovery and reduce DOMS.
1. Protein & Carbohydrates Post Workout
The post workout anabolic window has played an important part in sports nutrition for several decades. Protein alone has been shown to have a positive effect on both muscle growth and muscular strength post workout. However, one practice that is still misunderstood in a lot of the fitness or bodybuilding realms is the powerful combo of carbohydrates and protein post workout. As you work out your body uses glycogen from your muscles to fuel exercise. At the completion of your workout, depending on its type and intensity, your glycogen stores may be significantly depleted. To optimize muscle recovery and performance it is essential to restore that lost glycogen, which helps lower cortisol post workout, increases insulin and ensures you are re-fuelled for tomorrow’s workout. Because of the improved carbohydrate tolerance and non-insulin dependent metabolism of nutrients immediately after the workout, the best way to restore glycogen is to take a post-workout shake once you finish the workout. Try consuming around 0.2 – 0.4 grams of carbs per 1LB bodyweight post workout. This figure will depend on your calorie intake, goals, exercise intensity/duration etc.
2. Drink more water
Water is arguably the most important nutrient your body requires - it plays a key role in digestion, absorption, transportation and use of nutrients. Water is also responsible for energy production and joint lubrication.

After an intense workout it is not uncommon to lose a significant amount of water through sweat. A 2% reduction in body weight from water loss can lead to heat-related illnesses and in very severe cases possibly even death.

Most people do not consume enough water because they rely on the thirst mechanism. However, this is not a good indicator because by the time you are thirsty you’re already dehydrated. Adequate fluid replacement post exercise has been shown to improve both recovery and performance in the following sessions, vs those that do not re-hydrate post workout. Aim to consume around 16 oz. of water leading up to the workout, plus another 16 oz. of water per 1 hour of exercise. This number should be increased if you exercise in hot or humid environments.
3. Massages
Massages are the go-to recovery strategy for many, especially in sports and professional settings. While massages are a very common practice for recovery, until recently there was surprising little research on the efficacy of massages.

Massages may be beneficial for improving muscle soreness by increasing blood and lymph circulation, as well as providing extra blood to areas that lack a constant blood supply such as tendons and ligaments.

Remember, massage doesn’t mean you must hire a professional. Now, with some research, you can perform self-massage, along with using tools such foam rollers as well.
4. Casein Protein Before Bed
While many people ingest protein post workout to increase muscle protein synthesis and recovery, they forget about another important window, pre-bed. It has been theorized that by consuming protein before bed you could enhance muscular adaptations and recovery even further because the protein provides a constant amino acid supply while you sleep, along with reducing protein breakdown which may occur during a long overnight fast. Along with helping your muscles recover while you sleep the extra protein before bed is a great strategy to increase your total daily protein intake, which will further enhance recovery and reduce DOMS.
5. Sleep
The importance of adequate sleep for muscle recovery cannot be overstated and is one of the best tips provided in this article. Research shows that when you deprive yourself of sleep you impair cognitive, immune, and hormonal function.
While cognitive function isn’t linked to recovery, your immune and hormonal function both play integrative roles in cellular repair, the removal of toxins and waste products, along with new growth.

Two key anabolic hormones that are regulated by sleep are testosterone and growth hormone. Inadequate amounts of sleep have been shown to decrease testosterone concentrations, impact your body’s natural production of growth hormone and increase cortisol. All of these factors are clearly the opposite of what you want when trying to add new muscle, reduce DOMS and optimize recovery.11

To per day or generally under recovered maximize testosterone and growth hormone production while improving muscle recovery, make sure you’re getting 7-8 hours of sleep a night as a minimum and more on occasions when you are dieting, training hard, training multiple times a day, or generally under recovered.
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