Muscle recovery is a crucial aspect of bodybuilding because it allows your muscles to recuperate and develop new tissue. In order to do that, we will give you some Do’s and Don’ts, hopefully will be helpful in your journey whether you want to build chest or leg muscles.

DO’s  

Sleep more 

Sleep is critical for muscle healing. While you sleep, your body produces growth hormone, which aids in the repair and rebuilding of muscle tissue. Aim for at least 7-8 hours of sleep per night and make an effort to maintain a consistent sleeping schedule.

According to one study, a lack of sleep alters inflammatory and hormonal responses.

 

Increase your water consumption.  

Staying hydrated is critical for muscle repair. Water aids in the transport of nutrients to your muscles as well as the removal of pollutants. Drink at least 8 glasses of water every day, and more if you are sweating much after activity.

 

Consume a well-balanced diet. 

When you exercise, your muscle fibers get injured and you should eat a protein-rich diet to help them recover quickly. According to one study, your muscles require 20-40 grams of protein each day, or 0.4-0.5 g/kg of body weight, to repair.

Carbohydrates are also essential for your muscles since they provide the necessary energy that glucose provides.. 

Also, try to eat less processed food and more fruits and vegetables.

 

Cool down your exercise 

 

The cooldown aids in muscle recovery by gradually returning the heart rate and breathing rate to normal, as well as lowering the lactate level in the blood. may aid to prevent muscle strain after the activity.

You could basically do that by walking, or if you do an intensive workout, you can do running instead.

And if you bike, you can cool down by light pedaling for a few minutes after your bike exercise.

 

Stretch it out 

Stretching will help you strengthen your muscles and prevent muscle tension and cramps.

After you cool down, you can start stretching. Stretch all of the muscle groups that you worked during your workout and hold each stretch for 30 seconds.

 

Massage your muscles

A study discovered that muscular massage prevents soreness and cramping, promotes muscle flexibility, and speeds up muscle recovery. 

You can have a professional massage or utilize the Renpho Gun Massager, which can be used on a variety of muscles, including the calf muscle (leg muscles), on your shoulder after doing shoulder exercises, or on your chest and back after doing back workouts and chest workouts.

 

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Don’ts 

Neglect Recovery Days

Recovery days are important for your body because they allow your muscles to heal and recover, and skipping them increases your risk of injury and muscle pain. So, remember to take at least one day off per week to allow your body to heal and boost your energy levels!

 

Ignore Pain

Ignoring the pain could result in catastrophic injury, so don’t be too hard on yourself, and if you have continuous pain, see a doctor!

 

Sit down Straightaway

Many negative effects can occur if you sit down immediately after an intensive workout, such as sudden low blood pressure, which occurs because your body is used to vigorously pumping blood during exercise, and when you suddenly stop, your blood pressure drops making you dizzy.

And to avoid that, don’t forget to cool down and stretch!

 

Go for another workout! 

Once again, taking rest is very important for the muscular system to avoid muscle strain or any muscle injuries, and it helps with muscle recovery, so when you go to another workout, your body does the exact opposite!

Finally, muscle recovery is an important aspect of any fitness routine that should not be ignored. Whether you’re a professional athlete or just a frequent gym goer, providing your muscles the time and resources they need to recover is critical for reaching your objectives and preventing injury. Rest days, correct diet, and recovery strategies can help your muscles mend and grow stronger, resulting in improved overall performance and health.  

 

https://www.healthline.com/health/muscle-recovery#foods

https://sport.optus.com.au/news/fitness/os50702/how-to-improve-recovery

https://www.avogel.co.uk/get-active/10-dos-and-donts-after-exercise/

https://orthosportsassociates.com/workout-recovery-cool-down-dos-donts/