Muscle Recovery Guide: 6 Tips for Improving Muscle Recovery

Muscle recovery is the rebuilding of muscle tissue following a period of exertion. During a tough workout, you might push a muscle group to the point of muscular failure (when you feel physically unable to do another repetition). This process temporarily damages muscle fibres, but during your body's post-exercise muscle recovery process, the muscle tissue recovers and becomes stronger than it was before, allowing you to build muscle.

If you want to improve muscle tone and practice a healthy lifestyle, it’s important to build recovery time around your training sessions. Overtraining can inhibit the protein synthesis needed for the muscle repair process. Thus, when you challenge your full body with weight training and resistance training, you must also build in rest days to give your muscles the time they need to rebuild.

To maximize your recovery periods, include the following practices in your routine.

1. 1. Hydrate consistently. In order to build the proteins that make up muscle tissue, your body needs plenty of water. You can drink pure water for hydration, but when you're sweating during workouts, try a sports drink that contains plenty of the electrolytes (salts) that you lose when you sweat.
2. 2. Eat the right kinds of food. Before a workout, eat some protein—whether it’s eggs, peanut butter, or a protein shake. If your workout has a big aerobic component (running, cycling, etc.), you may also benefit from eating carbohydrates, which are immediately available as energy. Overloading on carbs can lead to lactic acid buildup and cramping, so eat them in moderation. After your workout, it’s good to eat some protein to help your body replenish its glycogen stores.
3. 3. Listen to your body. Sore muscles are your body's signal that it needs a recovery day. If you've pushed your muscles to exhaustion during a workout, expect muscle soreness the next day. Don't go back to lifting until the soreness has notably subsided.
4. 4. Try active recovery exercises. You don't have to skip a workout day while your muscles are recovering. Try active recovery exercises like light yoga, tai chi, or a sustained stretching sessions. Even an outdoor walk can be a great form of exercise that doesn't inhibit muscle recovery.
5. 5. Massage sore muscles with foam rollers. Try foam rolling to de-stress both your muscles and the fasciae (connective tissues) that bind them.
6. 6. Get enough sleep. A good night's sleep is essential to muscular recovery. Consistently sleeping at least seven hours per night allows your body to rest and rejuvenate.

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