4 Top Tips to Improve Muscle Recovery
Diet
One of the best ways to aid muscle recovery, before and after a work-out, is simply to eat well. Maintaining a healthy lifestyle of nutritious food will benefit you immediately and in the long-term without you realising. One of the main food groups consumed for muscle growth and recovery is protein. This is an important area of nutrition for athletes to help muscles restore, regain strength and promote protein photosynthesis. Nuts for example are plentiful in omega-3 acids that fight inflammation, provide protein for muscle synthesis and growth. In addition, a study has shown that 20-40g of protein every 3 hours optimises muscle growth and repair, which shows how beneficial a protein intake post-workout is to rebuild strength.
Athletes that undertake intense training, like HIIT (high-intensity interval training) athletes, need a high protein diet. HIIT training includes short bursts of intense exercise followed by low-intensity periods for recovery that normally lasts between 20-30 minutes. This exercise alters the bodies sensitivity to insulin which controls the nutrients your body takes from food and converts it to muscle or fat cells. As a result it is important for hard-working athletes to increase protein and nutritionally valuable food to treat the fatigued muscle cells.
Similarly, other food groups help assist in muscle recovery in varying ways. Carbohydrates increase plasma glucose and insulin concentration, fibre strengthens your immune system and natural fats carry useful joint and tissue re-building properties. Altogether these combinations of food groups and nutrition will help enhance muscle recovery naturally through your daily eating habits and consumption; no extra effort required.
Vitamins
Another popular way to gain the invaluable nutrition for muscle recovery is through the use of vitamins. Varying vitamins have different purposes and will help your body in different ways depending on your requirements, such as vitamin C. Vitamin C is particularly well-known and carries muscle healing properties by producing collagen that repairs skin tissue, blood vessels and tendons. By strengthening the levels of collagen muscles and joints are more able to sustain periods exertion and without injury. Vitamin C is also effective at reducing inflammation and helps rid of lactic acid build up in muscles that can hinder muscle recovery and cause soreness. At the University of North Carolina a study showed that vitamin C supplements pre and post-workout reduced muscle soreness and prevented DOMS (delayed-onset-muscle-soreness), showing the benefits of increased vitamins on muscle recovery.
Similarly other vitamins like vitamin D and A are beneficial as they help enhance protein synthesis which aids in muscle growth and recovery. Vitamin E helps blood pressure and circulating nutrients to cells. Similarly, B6 and B12 vitamins combined enhance blood circulation and increase red blood and immune system cell production to help rebuild muscles. All of these vitamins offer different beneficial muscle improvements which outline them as great and effective ways to boost your vitamin levels for a speedier recovery.
Similarly other vitamins like vitamin D and A are beneficial as they help enhance protein synthesis which aids in muscle growth and recovery. Vitamin E helps blood pressure and circulating nutrients to cells. Similarly, B6 and B12 vitamins combined enhance blood circulation and increase red blood and immune system cell production to help rebuild muscles. All of these vitamins offer different beneficial muscle improvements which outline them as great and effective ways to boost your vitamin levels for a speedier recovery.
Similarly to vitamin supplements, BCAA’s are a group of three essential amino acids; leucine, isoleucine and valine. These supplements are most commonly taken to boost muscle growth, and improve athletic performance. Studies have also shown that they are effective at reducing the severity and duration of DOMS (delayed onset muscle soreness) and decreasing protein breakdown and intramuscular enzyme levels of creatine kinase. The latter two conflict muscle soreness which suggests their effectiveness at speeding up recovery time and assisting with muscle repair; making BCAAs another beneficial supplement.
Massage
Another effective way for muscle recovery is to relax and treat your muscles through the use of muscle massages. Research has suggested that the use of massage effects two different genes. The first type reduces inflammation to offer relief and the second gene enhances mitochondria production in the muscles that convert glucose into energy for cell repair and function. These genes are enhanced by massage as they promote the processes that increase nutrients.
Similarly, another study found that compounds called cytokines that assist in inflammation, were reduced in number post-massage. This reduces the impact of muscle tears after heavy physical exertion and promotes muscle recovery.
Similarly, another study found that compounds called cytokines that assist in inflammation, were reduced in number post-massage. This reduces the impact of muscle tears after heavy physical exertion and promotes muscle recovery.
Massages can be used on any muscle in order to help reduce inflammation and encourage recovery. The deltoid muscle for example is a round muscle at the top of the arm that through strenuous exercise, i.e. weightlifting, is commonly torn. This is a serious injury that can take 4 months to recover from and restrict athletes weekly exercise routines. However the use of hand massage and muscle stimulators can reduce swelling and assist in the muscles flexibility after long periods of rest. This outlines the positive impact massage has on a commonly injured muscle recovering from a work-out or a tear.
Sleep
There are lots of different treatments for muscle recovery, and varying research that credits and disregards theories. However, simple treatments such as eating well, the right nutrition, rest and relaxation can be the most effective. These methods are also the easiest, and mostly natural, treatments to combine into your everyday life for healthy muscles.
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