This post will go over 8 tips to improve post-workout conditions and maximize results.
When exercising, microscopic tears develop in the muscle’s fibers, resulting in DOMS (Delayed-Onset Muscle Soreness), and although painful, DOMS is essential to building muscle.
Keep reading for tips on how to improve the post-workout process.
The sauna can help with post-workout inflammation and pain. The sauna’s heat improves circulation by penetrating muscles and encouraging oxygen flow throughout the body, which results in a decrease in pain and inflammation.
Additionally, Heat triggers the release of “feel good” hormones like dopamine. Increasing dopamine levels is helpful because this hormone alters the brain’s perception of pain.
Having at least 8 hours of sleep is essential for post-workout recovery and building muscle.
Sleep plays a vital role in muscle rehabilitation because that’s when the body releases up to %95 of the body’s human growth hormone (HGH). HGH repairs muscle damage, converts fat into muscle, strengthens bones, and boosts energy.
Additionally, sleep replenishes muscle glycogen, a critical source of energy that is depleted during physical activity.
CBD is a natural anti-inflammatory and analgesic. Analgesics are pain relievers that interfere with pain signals sent from nerve endings to the brain.
Additionally, CBD is a reuptake inhibitor for adenosine, a molecule that helps with pain transmission. Therefore, boosting adenosine levels is another way that CBD blocks pain. For more on how CBD cream can help with pain, here is a more in-depth article from Veriheal.
Staying hydrated before and after physical activity has a significant impact on recovery in the following ways:
- Boosts endurance
- Boosts pain threshold
- Repairs muscles protein synthesis
- Muscle growth
- Increases electrolytes
- Flushes lactic acid
When the body is physically active, the body sweats, resulting in depleted electrolyte levels which can cause pain, twitching, and cramps. Water is full of electrolytes, so hydrating replenishes the body with this chemical medium.
Furthermore, when working out, the body creates lactic acid, a chemical that breaks down carbohydrates for energy when oxygen levels are running low. High levels of lactic acid in the body can result in muscle aches, fatigue, and soreness. Luckily, drinking water is the best way to flush lactic acid from the body.
Doing light exercises or stretching between workouts is beneficial in many ways.
Even the lightest physical activity improves blood circulation, which does the following:
- Blood oxygen levels increase-resulting in pain relief and decreased inflammation.
- Essential nutrients and hormones needed for recovery are pumped into the muscles.
- Harmful toxins such as pollutants, bacteria, alcohol, pesticides, chlorine, and refined sugars are flushed from your system.
- Neural activity increases. Neural activity is the constant flow of electricity and brain signals.
Having healthy snacks and meals before and after a workout can help repair and build muscles.
- Fruits with dark skin: Blueberries, tart cherries, raspberries, blackberries, and plums are rich in nutrients responsible for eliminating waste from the body.
- Leafy greens: Kale, broccoli, brussel sprouts, cabbage, lettuce, and other leafy greens improve estrogen metabolism, hydrate the body, and decrease stress.
- Eggs: Eggs enhance energy production, have anti-inflammatory antioxidants, and are high in leucine, an essential amino acid for muscle-building.
- Fish: Cod, salmon, trout, mackerel, tuna, tilapia, and other fish are high in omega 3 fats that improve cellular signaling and reduce inflammation.
Physical activity depletes many vital nutrients needed to alleviate post-workout conditions, and supplements can help replenish these nutrient deficiencies.
- Vitamin B6: Improves sleep, improves strength, reduces inflammation
- Zinc: Balances hormones, reduces muscle breakdown, increases recovery
- Magnesium: Relaxes tight muscles, helps muscle retraction, decreases inflammation,
- Omega 3 fatty acids: Reduces muscle soreness, decreases inflammation, strengthens the heart
- Vitamin A: Anti-oxidant, reduces inflammation, improves neurological function
- Creatine-: Improves strength, speeds muscle recovery, increases lean muscle mass
- Vitamin C: Supports collagen formation, repairs tissue repair, helps nutrient absorption
- Vitamin D: Boosts the immune system, strengthens bones, builds muscle mass
Massaging muscles with a foam roll, massage gun, massage chair, or professional massage can help muscle health and recovery in several ways.
- Diminishes the release of cytokine proteins that cause inflammation
- Improves mitochondrial levels that help enhance muscle fitness
- Reduces lactate levels that delay recovery
- Increases blood oxygen levels resulting in decreased inflammation pain and flushes toxins
- Improves flexibility by stretching and loosening tight muscles
After reading, we notice a few common denominators to focus on for supporting the post-workout process.
Increasing blood flow, ensuring the body has an ample supply of nutrients, flushing harmful toxins, and rest are essential for recovery and building muscle.