Speed Up Recovery After Hitting The Weights!

By Lewis Lake

One down-side about going to the gym and lifting some iron is the feeling when you wake up the following morning and you’re muscles are so worn out that you simply aren’t able to move them! Everything becomes a chore and that certainly isn’t a great way to start the day!
When working out you are tearing the muscle fibres in your arms and this is the reasoning behind that soreness the following day. Many people believe that their muscles are growing stronger and bigger while working out but that simply isn’t the case. Rather they are growing while recovering and this is why not only rest days are important but so is the nutrition that you consume after your training session have finished. There are two ways you can greatly reduce the soreness the day after working out and before you start thinking the easy way out, no one of them isn’t to lift fewer weights! They are to introduce a proper warm-down and add protein shakes to the end of your session.
After putting themselves through a gruelling workout many people know they should really be warming down their muscles but mostly take the easy way out of heading straight to the changing rooms. This is a bad idea because any lactic acid that has been building up during your workout will remain in your muscles for a significant period and this plays a major role in the soreness you are experiencing. To clear this store of lactic acid you need to get flesh blood pumping in to your muscles and this can be achieved by lifting some lighter weights after your session, spending a quick 5 or 10 minutes on the treadmill or bike, or performing some stretches on the used muscle groups.  Now we have got your warm-down sorted, let’s talk about nutrition. Your muscles are essentially made up of protein so naturally when you break down your muscles fibres you’ll need protein in your system to not only speed up the rate of recovery but to also support muscle growth and improved strength. Often referred to as the ‘window of opportunity’ the initial 45 minutes directly after training is the ideal time to provide your body with its much needed protein. Your muscles are much more receptive to any nutrients consumed and will literally suck them in due to them currently being extremely depleted thanks to your workout. There are various different types of protein shakes available and they absorb at different rates so it’s vitally important that you select the correct type. Whey Protein is the fastest absorbing of all proteins and is the most popular choice among gym go-ers who are looking to improve their rate of recovery and really reap the rewards from all of their hard work. There are also a vast range of different types of supplements out there which can benefit you in many different ways, from energy drinks to multi vitamins and minerals, so have a read of some more articles and benefit from your enhanced knowledge.

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