You destroy muscle in the gym and rebuild it outside. This is why recovery after training is just as important as training itself. Here, a few ways you can improve muscle recovery to speed up your progress and avoid injuries.
The Window Of Opportunity
There is a window of opportunity after you workout where recovery time is critical, usually the two hours after you complete your training session. This is why having your post workout meal as soon as possible is extremely important. At this time, your body needs food to recover from the workout stress. If it does not receive it, it will start breaking down muscle fibres to get the nutrition it needs (and no one wants that).
Many of us think of omega 3 as heart healthy and that’s it. But it actually has many more health benefits especially for athletes. Like,
- Reducing muscle inflammation. High levels of inflammation can counteract some of exercise’s positive effects.
- Increasing blood flow to muscles during exercise, which reduces muscle soreness and swelling.
- Better insulin sensitivity is reported with high levels of omega 3. This leads to improved fat burning and less fat storage.
- Helps keep joints strong and lubricated.
Omega 3 can be found in salmon, walnuts, flaxseeds, and soybeans. Stock up on those foods to build muscles right.