RECOVER BETTER - 5 top ways to Recover 💪 >>>
RECOVER BETTER - 5 top ways to Recover 💪 >>>
-
Sleeping - Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 hours or more per night. Many athletes have to train in the mornings so naps during the day are highly recommended through the day
Many researches have found that if your sleep deprived then this may impair muscle recovery by impairing the body’s inflammation reaction and the production of hormones that aid muscle growth. So make a sleep and rest priority if you want to reach the top and get the best gains. #gaintrain - Most athletes will ensure massage is part of their training to reduce muscle soreness and to release tension in the muscles. Be warned though after a great massage Muscles will be come loose so muscles will not be at their sharpest so don't over do the muscle release if your competing or wanting to train hard, always look to do after a rigorous week or event/session to aid recovery. Ways to massage: 1. Massage Gun 2. Full Body massage 3. FOAM Rollers 4. Massage from a pro in Swedish massage, the Deep Tissue massage, and the Sports massage Research found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise.
-
Wearing compression clothing has become common among athletes over the past decade especially in build up to events and after major events. They are also used in training which can help aid performance and recovery, maybe this is why more woman do legs more than men as they wear leggings they recover quicker??? Men tend not to wear leggings but more and more are seeing the benefits of wearing them and getting more comfortable in a gym a performance environment. More top athletes are advertising compression clothing so its becoming more accepted that men should be looking at wearing compression for added performances.
A study in 2019 found that they lowered time for body muscle recovery in German handball players. In this study, athletes wore the compression clothing for 24 hours and then alternated between 12-hour breaks and 12-hour periods of wearing them for a total of 96 hours. - Now how about Bath therapy?? Contrast bath therapy involves alternating periods of submerging in very cold water and very warm water.
The changes in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate.
Research has found that contrast bath therapy may help reduce muscle soreness post-workout. The results are limited and may only be relevant for athletes. - Supplements for the body to consume are most defiantly a great way to recover and to help feed the engine with the nutrients it is craving for. Supplements like Creatine and Protein are by far the biggest ones to aid in recovery to the muscles. Creatine is one of the most studied supplements and research shows it can help improve muscular strength when combined with resistance type training. Research found that creatine may help athletes recover from intense training by helping reduce muscle damage and inflammation, as well as aiding in replenishing your muscles’ glycogen stores. With Protein powder as most are aware is a convenient way to add more protein to your diet with most athletes will find it difficult to get the amount of protein in their food diet through the day. Some athletes need between 120-200g of protein through the day. With many types of protein powders containing a complete variety of essential amino acids. Whey and collagen powders are two popular choices to ensure the athlete gets the most nutrients possible. 20-30grams is the recommended serving in one go, so don't over consume in one take as it will be wasted with in the body.
