The 10 BEST Ways to Improve Muscle Recovery Without Spending A Lot of Money
The muscle recovery process is a delicate balance of getting enough sleep, eating the right foods, and taking the appropriate supplements. It can be difficult to know which muscle recovery strategies are worth your time and effort, so we have compiled 10 muscle recovery tips that you can start using today - without spending a lot of money!
Let's dive right in!
Tip #1: Get Enough Sleep
One of the most important factors in muscle recovery is getting enough sleep. During sleep, your body releases growth hormones that help build muscle tissue. In order to optimise muscle growth and recovery, aim for at least eight hours of quality sleep per night.If you are having trouble sleeping, try implementing some of these tips:
- Keep a regular sleep schedule.
- Avoid caffeine and alcohol before bed.
- Establish a relaxing bedtime routine.
- Reserve the bedroom for sleep so your brain can relate it only with that and it's easier & faster for you to fall asleep.
- Don't use any blue light devices at least 1 hour before going to bed (yes, say bye to your phone, tablet, and computer).
Tip #2: Eat Enough Protein
In order to repair muscle tissue, your body needs protein. Aim to consume at least 0.35 grams of protein per pound of body weight. Protein sources that are low in fat and cholesterol are best, so look for lean beef, chicken breast, egg whites, fish (such as salmon or tuna), skim milk cheese like mozzarella or cottage cheese.Also, try to eat a protein-rich snack within 30 minutes after your workout - it will help with muscle recovery and growth.
Tip #3: Supplement with Creatine
Creatine is a natural supplement that can help improve muscle recovery. It works by helping the body produce more energy, which in turn allows you to work out harder and for longer periods of time.Creatine is available in pill or powder form, and most people see results within two to four weeks of supplementation. Plus, it's not expensive, so it's a great muscle recovery strategy to try!
Tip #4: Supplement with Glutamine
Another helpful muscle recovery supplement is glutamine. This amino acid helps protect muscle tissue from damage and aids in the repair process. It can be especially beneficial for athletes who engage in high-intensity exercise. Glutamine is available as a pill or powder, and most people see results within two to four weeks of supplementation. Like creatine, it's a relatively affordable muscle recovery strategy, so it's well worth a try!
Tip #5: Cold therapy
Icing your muscles after a hard workout is a great way to improve muscle recovery. Applying ice for 20 minutes at a time can help reduce inflammation and swelling.There are many different ways to apply cold therapy, so find one that works best for you. Some people prefer using an ice pack or cold gel pack, while others like to use an ice bath. Maybe try a few different methods and see which one you like best!
Tip #6: Supplement with Omega-III Fatty Acids
Omega-III fatty acids are important for overall health and can also help improve muscle recovery. They work by reducing inflammation in the body, which can help relieve muscle soreness.Omega-III fatty acids are available in pill or liquid form, and most people see results within one to two weeks of supplementation. It's definitely worth adding this muscle recovery supplement to your routine!
Tip #7: Avoid huge amounts of stress
Stress can have massive negative effects on muscle recovery. A great way to deal with it can be practising things like yoga or meditation.Both of them are great ways to relax the mind and body, which can help improve muscle recovery and overall performance. They also have a host of other health benefits, so why not give them a try!You'll feel great with these, and it's no secret that when you feel like that, you perform 10 times better.
Tip #8: Foam rolling
Foam rolling is a type of massage that can help improve muscle recovery and reduce muscle soreness by breaking up muscle knots and tension.They're available in foam roller or stick form, and It's a great muscle recovery strategy that you can do in the comfort of your own home or anywhere else!Plus, the most basic foam rollers are pretty cheap to get, so you shouldn't have any problems trying these out!
Tip #9: Use compression garments
Compression garments are clothing, such as socks or sleeves, that are designed to provide compression to the muscle. This can help improve muscle recovery by reducing swelling and inflammation by improving blood flow and circulation to and from the limb.They're available in a variety of different styles and colours, so finding a pair that you like shouldn't be too difficult! And since they're not too expensive, they're totally worth testing out!
Tip #10: Take a break
Sometimes the best way to improve muscle recovery is to simply take a break! This means reducing or eliminating your physical activity for a short period of time, and letting your body rest and recover.This can be especially beneficial if you've been overtraining or feeling chronically fatigued.Still, a good thing to implement is active recovery, which simply consists of performing a light exercise done at a low intensity. Something like walking or jogging at a very low intensity, for example.Research has shown this is better than complete rest, so it's definitely worth implementing!
We hope that these 10 tips have been helpful in your journey to improve muscle recovery & overall performance!If you think there are any other great tips out there, please feel free to share them with us in the comments below!And if this post was beneficial for you and your muscles - pass it on! And until next time
Train Harder & Recovery Faster