We all do workouts to stay fit. Workout not only helps you burn your extra calories, but it also maintains the body shape. Many times people do intense workouts, but do not pay attention to muscle recovery after the workout while it is equally important.
When the focus is on muscle recovery after an intense workout, the risk of injury is greatly reduced. Also, muscle loss occurs during workouts and when muscle recovery is done, it results in fat loss instead of muscle. Now the question arises that how to do muscle recovery after an intense workout. Many small tips can be adopted for this. So, today in this article, we are telling you about some such tips-
Take protein
We all know that it is very important to consume protein for muscle buildup. It also helps you in muscle recovery. Therefore, be sure to consume protein-rich foods or supplements within a few hours after a workout. As a source of protein, you can take lean meat, poultry, fish, eggs, dairy products or plant-based proteins. If you are taking protein supplements, then once you must consult an expert in this matter.
Take care of hydration
You may not pay attention to this, but during the workout, you should especially take care of your hydration. This is very important for your muscle function. At the same time, it also has a good effect on your overall health. So, drink plenty of water before, during and after a workout. If you want, you can also consume coconut water after the workout.
Do stretching
Just like warming up before a workout is necessary. In the same way, you should also cool down the body afterwards. This not only gradually normalizes your heartbeat, but also helps in muscle recovery. You can do light stretching post-workout. It will also improve the flexibility of the body. You stretch the body lightly and then hold it for 10-15 seconds.
Have a good sleep
During the workout, there is extra pressure on your muscles. In such a situation, they need recovery. For this, you should also pay attention to your sleep. Sleep gives your muscles time to recover. People who do intense workouts should try to sleep a little more. For example, if you are an athlete or do intense workouts every day, then you should take 9-10 hours of sleep at night.
Do active recovery
When you want to do muscle recovery, it does not mean that you should lie in bed all day long. You can also choose the option of Active Recovery. For example, on recovery days, you can do light activities like walking instead of taking a complete break from workouts. This does not put extra pressure on your muscles and at the same time, blood circulation in the body is also better.
So now you too can help in muscle recovery after an intense workout by adopting these small tips.
Image Credit – freepik
