Your body will not benefit from all the hard work you put in at the gym. You need to allow your muscles to recover between each workout. This is because:
Lifting weights can actually damage muscle tissue. It is your workout recovery period that will allow them to grow.
The ability of your muscle tissue to heal itself depends on several factors, including how well you sleep and how you treat it. Your body needs a lot of protein and carbohydrates to recover. Protein provides the building blocks for your muscles, while carbs provide the fuel your body requires. Balance is key to your life.
These are the top ways to recover from a hard workout and build the muscle mass you desire.
After a Workout, Get CoQ10
CoQ10 (Coenzyme Q10), a naturally occurring antioxidant, is created in cells by the mitochondria. These cells are responsible for creating the energy for the majority of cellular processes.
CoQ10 is a protective lining that protects the mitochondrial membrane from excess free radicals. This provides protection during energy production and prevents free radicals causing cell damage.
How much CoQ10 should I take? This is a good question. Traditional supplements recommend that you consume 500 to 1200mg of CoQ10 every day.
You will trigger anabolic reactions in your body which are responsible for muscle growth. Proper post-workout nutrition is key to muscle recovery and new growth.
You should eat a meal that contains 20-30% of your total carbohydrate intake after you have finished your workout. After a workout, our bodies can absorb carbohydrates. You should also consume 25 to 50 grams protein.
A whey isolate protein can provide adequate leucine and a faster uptake of protein. You should eat a meal with less than 10 grams of fat after completing your exercise routine. The more fat in your food, it will take your body longer to absorb.
Not only do you need to get a good night’s sleep, but it is also important to take a 15- to 20-minute break during the day to help with recovery from intense exercise. These micronaps can also be beneficial for your heart health, blood pressure, stress levels, weight management, and your overall well-being.
A foam roll can be used to improve joint flexibility and functionality. It can also break down muscle adhesions that lead to muscle imbalances. You can improve your flexibility and prevent injuries. Foam rolling can be done before or after a workout to help you feel more flexible. It can also flush out toxins from your muscles.
Foam rolling is a great way to spend at least 15 minutes a day to keep your body fit and healthy.
Balance Your Diet
A well-balanced diet is crucial to reaching your fitness goals, no matter if you’re trying to lose weight or gain muscle. To recover from the hard work of fitness training, your body needs to be fed a healthy diet.
You should make an effort to balance your carbs, proteins, and fats. Avoid extreme diets as they could lead to you becoming weaker or smaller.
Vitamins such as C, D and E are essential for your cover process. They help prevent free radical damage and strengthen your immune system. After a workout, the free radical levels in muscle cells are higher. These vitamins can help you break down these free radicals. You can also take a multivitamin to help ensure you don’t become deficient in nutrients.
Hydration is another useful tip you can add to your checklist. Our bodies need water to function. You may feel sore after a hard workout. This is due to lactic acid buildup. This doesn’t mean that you have to suffer from muscle soreness if your body is able to flush out the toxins.
The proper amount of body water is important to maintain lubrication in our joints. This can help improve performance at the gym and result in fuller muscles.