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Feeling sore after your workout it’s putting you off training again? In this article, we give you 7 tips to maximise your post-workout muscle recovery so you can avoid injury and enjoy your workouts.
- Eat Protein and Magnesium Rich Foods
- Cooling Down and Stretching
- Know Your Limits
- Rest Days and Sleep
- Hot/Cold Therapy
Make sure you drink plenty of water prior to your workout and always have some on hand during, especially when it’s hot and humid. Hydration supports the muscle repairs needed post workout.
2. Eat protein and magnesium rich foods
Consuming at least 20 grams to 40 grams of protein post workout is important to help repair muscle fibre damage as protein is the building blocks of our tissues.
Making sure you eat a diet of wholefoods, in particular foods rich in magnesium to support muscle recovery.
3. Cooling down and stretching
Always give yourself 5-10 minutes to cool down and stretch post workout. Static stretching post-training aids muscle recovery while dynamic stretching pre-training can help prevent injury.
4. Know your limits
Pushing yourself during training is part of improving your fitness; however, make sure you know your limits. Try incremental rises in intensity and weights to achieve incremental gains and you’ll reach your fitness goal before you know and without injury.
5. Rest days and sleep
Research shows us it’s equally important to have rest days to improve our workouts. The muscles can take 24 hours to 72 hours to recover depending on the intensity of the workout. Getting at least 8 hours sleep is imperative as this is when the body repairs itself.
Massage can improve muscle recovery and it just feels good! Go get one on your rest day!
7. Hot / cold therapy
Heat for muscle soreness and ice for strains and sprains. You can also try alternating heat and cold to help general muscle recovery.