How to Get The Biggest Bang For Your Buck in Recovery?
Living an overall healthy lifestyle is the most important step you can do to help maximise your recovery from your workout.
How long does muscle recovery take?
Depending on your fitness levels and the difficulty of your workout will vary the time that it
takes for your muscles to recover.
The volume, intensity, and duration of your workout all play a significant factor on how
demanding it is on your body. After a light workout, your muscles may take 24 hours to
recover, however a more challenging training session might take two to three days.
Factors that can affect your recovery time:
- Sleep quality
- Nutrition
- Stress levels
Despite what you might see on social media, fitness blogs, and your local gym there is no
better way to help recovery than eating nutritional foods and getting good quality night’s
sleep.
Dr Peter Tierney has developed a great visualisation for the best ways to recover.
Sleep
Sleep enables your muscles time to recover from exercise. The benefits of sleep are tied to
Human Growth Hormone (HGH) stimulating protein synthesis which peak during sleep
helping stimulate muscle growth and repair. Lack of sleep can also cause inflammation in
the body, which often result in muscle aches and pains.
Sleep is best measured in cycles. One cycle lasts about 90 minutes while an average adult
needs for to six cycles every 24 hours to enhance recovery.
Quality Nutrition
Protein – when you exercise, the proteins that make up your muscle fibres become
damaged. Consuming protein after a workout can give your body the help it needs to repair
the damaged tissue.
To maximise muscle growth an average adult should aim between 1.8 – 2.4 g of protein perKg of bodyweight.
Massage
Massage is proven to improve recovery to help reduce muscle soreness by relieving
tightness and tension with an increase in tissue elasticity. An increase in tissue elasticity
occurs as muscle temperature increase due to an increase in blood flow.
So, we’ve touched upon a few ways you can help your recovery post training. Perhaps you
want to join us next month for a few recovery tools, Normatecs and Ice Baths, that you may
have seen on social media and in the news and how they can help you enhance your
performance.
To find out more about our sports massages and to book visit us today:
https://www.chelmsfordphysio.co.uk/sports-massage
Chelmsford Physio
Riverside Leisure Centre, Victoria Rd, Chelmsford CM1 1FG
GET IN TOUCH
Chelmsford Physio
Riverside Ice and Leisure Centre,
Victoria Road
Chelmsford
CM1 1FG
Tel:
01245 895410
Email:
hello@chelmsfordphysio.co.uk