Tired of being in agony for DAYSSS after your gym session? Here are 8 ways to help you to recover faster and get out of pain faster!
Having a combination of carbohydrates and protein post-exercise has favourable indications for muscle recovery, when compared to just consuming a carbohydrate rich meal (Berardi et al. 2006). Long-term sleep deprivation leads to decreased Testosterone & IGF-1 levels, correlating to impaired sleep recovery mechanisms and muscle growth (Gambineri et al. 2003, Datillo et al. 2011)
Staying hydrated is key to recovery with water helping to accelerate parasympathetic reactivation after high-intensity exercise (Peçanha et al. 2014). Massage is another modality which acts to stimulate the parasympathetic nervous system and its affects on recovery, although small, are still clinically relevant (Poppendieck et al. 2016). Similarly, having a warm bath also puts the body into a parasympathetic state, causing vasodilation and increased circulation
Finally, yoga has been shown to attenuate DOMS (delayed onset muscle soreness), causing improvements in Visual Analog Scale scores. Self-Myofascial release or Foam Rolling has also been shown to attenuate DOMS and improve performance parameters (Pearcey et al. 2015, Cheatham et al. 2015). Foam rollers can be really expensive, but honestly any one will do, so just buy the cheapest one you can find