Top 6 Ways to Boost Your Recovery After a Workout

An underrated part of working out is the recovery process. Without proper rehabilitation, people will not see the full benefits of their workout. They also miss out on the opportunity to build lean muscle mass and can even see their stress hormones raised, which can lead to weight gain. Here are some recovery tips to help people get the results that they are looking for after they finish working out.

Get Plenty Of Sleep

Getting a full night’s rest is vital to the recovery process. While a person sleeps, their body undergoes protein synthesis, which transfers protein into the muscles to help strengthen them. To optimize the transfer, try to get between eight and nine hours of sleep every night.

Myofascial Release

Myofascial release is the application of pressure to the connective tissue around the muscles. Doing so has proven flexibility benefits but is also helpful for post-workout recovery. Myofascial release helps reduce soreness after workouts and improves performance.

Enhance Your Protein Intake

Protein can help the muscles recover; however, it is important to spread out your protein intake during the day. The best way to benefit your workout recovery is to consume them regularly, opposed to only after a workout. Make sure that there are protein-rich snacks on hand before and after the workout.

Check Vitamin D Levels

Many Americans are deficient in Vitamin D. Those levels are especially low during the winter as people tend not to spend much time outside. Too many slight levels of Vitamin D can be a detriment to exercise recovery.

Eat More Dairy

Consume dairy products that have plenty of protein. A good example of protein-packed dairy snack is Greek yogurt. Dairy contains nutrients that feed the body during the night. Consuming some dairy products before bed can increase the amino acids in the body and increase your rate of muscle protein synthesis.

Cut Alcohol

Drinking alcohol, especially after workouts, can hinder the body’s ability to recover. Alcohol consumption can also damage muscle protein synthesis and disrupt the protein circulation process. Rather than grabbing a drink after a workout, fill up a glass of water and rehydrate your body.

How you recover for a workout is just as important as the workout itself.  Consult a personal trainer who can get you on track and help you get the most out of your workouts. The experienced personal trainers at Titanz Fitness can work with you to not only boost energy levels but shed fat and build muscle. Our Smyrna fitness center is fully equipped to accommodate fitness seekers of a wide variety. Contact us today to schedule a free personal fitness evaluation with a qualified personal trainer.

Don’t Stop Here

More To Explore

How to Choose the Right Bodybuilding Federation

For aspiring bodybuilders, preparing for a competition can be a tough process. There are four separate federations: Fitness America, OCB, NPC, and WBFF. There are also two divisions: Figure and Bikini. Body type, personality, and future fitness goals are all important factors in deciding where to compete.

How to Fix Uneven Abs

There’s nothing like being proud and showing off your rock-hard abs that you worked so hard for. Unfortunately, many people build up their six pack only to notice that their abs are uneven. Having uneven abs is actually much more common than you’d think.

Top 5 Weirdest Workouts

Many people strive to stay fit for various reasons and will go to great lengths to do so. As a way to spice up their workout and get away from traditional training, more fitness seekers are pursuing alternative fitness methods. Whether it is hanging from the ceiling or making the most of their time on

Scroll to Top