Ever had a day where no matter which way you move, you hurt? No matter what your goals are, recovery is an essential part of a healthy lifestyle.
1. Epsom Salts Bath
For instant relief simply add 2 cups of Epsom Salts to a warm bath and soak for at least 12 mins. Your body will adsorb the magnesium and sulfates, also the warn water will help your muscles relax and loosen stiff joints.
2. Get more Z's
Its amazing the difference a good nights sleep can make. Prioritise sleep over social media/Netflix for one week and enjoy the benefits of stronger muscles and increased endurance.
3. Branch Chain Amino Acids (aka BCAA's)
Studies have shown that sipping on BCAA's while training will prevent muscle proteins from breaking down during exercise, less damage = less soreness. BCAA supplements are also a must for anyone training fasted (empty stomach), this will encourage your body to burn stored fat for energy, rather than muscle tissue.
Lactic acid builds up inside you muscles while you are exercising and this contributes to fatigue and soreness. Stretching after exercising, while your muscles are warm, will help increase blood circulation and help release the lactic acid build up. Pay particular attention to the area's you utilised during training (legs, back, etc). Getting into a good stretching routine will also increase flexibility and reduce your chances of being injured.
5. Post workout Protein
Consuming a protein shake after training will quickly nourish your muscles and assist with recovery. Yes, you can also get protein from food, but will it not digest fast enough to replenish your body after a workout.
If your goal is to gain muscle, opt for a good quality Recovery protein that contains Carbohydrates, Glutamine & Creatine like Anabolic Armour.