5 Ways to a Faster, Quicker and Better Workout Recovery
Here are 5 ways to a faster workout recovery:
1) Take Glutamine: Glutamine is one of the most important amino acids, which serves as a building block for protein. Glutamine makes up over 60% of amino acids in the body. Glutamine can increase muscle cell hydration and aid in protein synthesis. It is a nonessential amino acid, which means that the human body produces it naturally. Since it is produced naturally in the body, glutamine levels are depleted when you exercise. Therefore you should take a 5-10 mg of glutamine (pill or powder supplement form) right after you workout.
2) Take Fish Oil: Besides the immense benefits of fish oil for the heart, it is also ideal for muscle recovery. Fish oil helps to reduce inflammation, which fights off the soreness you may feel a day or two after you exercise.
3) Have a Post-Workout Shake: Protein shakes have numerous amounts of nutrients, including vitamins and minerals, which are essential for muscle growth and repair. Try to have a ratio of 2 grams of carbohydrates for every gram of protein. Carbohydrates are needed after a workout to make up for depleted glycogen storage and to create the necessary insulin spike. By just taking in protein, you halt the muscle breakdown but you don’t give your muscles an opportunity to grow. This is where the carbohydrates come into play.
4) Don’t Go To Failure on Every Set: Do away with the training regimens depicted in the big muscle magazines. You should not go to failure on every set. We are human beings, not machines. You’re body cannot recover properly from going to failure on every set. Too much lactic acid builds up and your muscle fibers become too torn that they can’t adequately repair themselves. Stimulate, not annihilate. Your muscles need proper stimulation but there is a limit as to how much they can take.
5) Get Proper Sleep: During sleep, your body releases growth hormone that helps repair muscle tissue. Most importantly, sleep may have the best effect on alleviating stress. Stressing yourself fatigues your central nervous system, which may directly correlate to less muscle growth and repair. Anytime you are stressed, it is hard for your body to do anything positive. Therefore, the more sleep you have, the better it may be for your muscles in the long run. Also, make sure you consume some sort of casein protein, a slow-digesting protein (such as cottage cheese) before bedtime. When you sleep, you deprive your body of vital nutrients for hours at a time (since you are obviously sleeping and cannot eat). Casein protein keeps your muscles flooded with nutrients throughout the night to help repair your muscles and to stimulate growth.
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