The 3 Best Ways to Speed Up Recovery After a Workout

The Best Ways to Speed Up Recovery After a Workout

To maximise your performance in the gym or on the field, you need to take care of the basics.

We look at the 3 best ways to speed up recovery - including the latest stats, tips and proven fitness secrets!

Speeding up recovery will improve muscle repair and support your overall health and well-being

Professional athletes and fitness enthusiasts agree that if you want to speed up your recovery, you need to go back to basics. Eat healthy foods, get a good night’s sleep and hydrate during exercise.

We take a look at the 3 best ways to speed up recovery after a workout, including proven ideas to enhance muscle recovery - and how supplements like Ostarine can affect your physical performance.

Eat a Healthy, Balanced Diet

Eating a balanced diet goes a long way to improve your recovery, muscle growth and overall health and well-being. You’ll need to eat like an athlete if you want to become one!

You need to eat right to avoid developing nutrient deficiencies, such as iron or vitamin B deficiency.

B vitamins convert proteins into energy, reducing inflammation and improving brain health. A deficiency in this micronutrient can start to affect your physical performance, leading to fatigue and an increased risk of injury.

Reduce your consumption of ultra-processed foods, eat plenty of fruits and vegetables and choose healthy proteins such as beans and eggs.

It’s also a good idea to include some healthy fats in your diet. These fats can improve your energy, strengthen your bones, promote good sleep and keep your blood sugar levels healthy and balanced.

Foods full of healthy fats include:

• Olive oil

• Avocados

• Nuts like walnuts

• Seeds

Hydration

Hydration is very important, as dehydration can stop muscle repair and affect your athletic performance.

Water regulates your temperature, improves circulation and supports muscle recovery. If you’re doing intense exercise or it’s warm and humid outside, make sure to prioritise hydration.

Supplementation

You don't need to go over the top to achieve results from your daily workouts - and it’s not about making major changes to your diet. Even just a few tweaks can speed up recovery after training.

Scientifically-backed supplements like Ostarine can support muscle recovery and potentially boost your athletic performance.

Read more at biaxol.com to learn how this supplement helps lean muscle mass retention during caloric deficits and promotes strength gain - all of which can go a long way to complement muscle growth.

Take Rest Seriously

Lifestyle choices are important. In addition to a good diet and meal plan, sleep plays a key role in exercise recovery.

You need to give your body a chance to rest and recover, particularly after exercise. Getting enough sleep can enhance muscle repair and reduce the risk of injuries or illnesses, too.

If you exercise intensely, you need even more rest than the average person. A study of men’s basketball players at Stanford University showed that athletes who slept 10 hours a night improved their shooting by at least 9% for free throws and three-point shots - and their mental well-being saw improvements, too.

Other studies have supported this outcome. Swimmers who sleep for 10 hours see faster reaction times off diving blocks and improved turn times.

If you can, it’s also a good idea to incorporate massage into your training. This can help to reduce muscle soreness and boost workout recovery.

Avoid Bad Habits

There are a few bad habits that can affect your workout recovery. Let’s take a closer look.

Alcohol

You may want to reduce your alcohol intake if you’re serious about your athletic performance.

Drinking too much alcohol is detrimental to many aspects of your health, leading to increased blood pressure, risk of dehydration and poor sleep quality.

Alcohol has no nutritional value. You can expect slow muscular recovery if you drink regularly, which can even lead to muscle loss over time.

Tobacco

Tobacco can also negatively impact your musculoskeletal system, and it’s associated with an increased risk of muscular injury.

For example, one study found that smoking cigarettes led to a loss of bone mineral content and increased incidence of fractures.

Smoking can also be detrimental to your muscles and tendons - so it’s generally considered a bad idea to smoke if you like to exercise on a regular basis.

The Best Ways to Speed Up Workout Recovery - Your Ultimate Guide

Living a healthy lifestyle can make or break your athletic performance and recovery.

Boosting your recovery period can prevent injuries, speed up muscle repair and improve your overall athletic performance.

Supplements like Ostarine have the potential to facilitate your recovery efforts. They can improve bone density and reduce the time it takes for your body to recover every time you workout.

But remember, there's no substitute for lifestyle. Follow a balanced diet, get plenty of rest and always seek professional advice before making any changes to your diet.

Do you have any tips to speed up recovery after a workout? Drop your ideas in the comments!

Read more training tips and tricks on our fitness blog