Whether you have aching muscles from the massive workout you done two days ago or you have tweaked your knee or ankle. These 5 tips will get you back to training in no time!
The body produces Glutamine and we also receive it from the foods we eat. It removes waste products like ammonia from the bloodstream, and participates in the proper function of your brain, digestive system and immune system. Your body stores glutamine for when it’s needed, but people who regularly stress their bodies with heavy or prolonged exercise may deplete their glutamine stores. The body can’t produce it fast enough to meet the demand, so a supplement may be required.
Adequate levels of sleep help to provide mental health, hormonal balance, and muscular recovery. You need to get enough sleep, which is between seven to ten hours for most athletes. Everyone has individual needs based on their lifestyle, workouts, and genetic makeup. Hours slept before twelve at night are proven to be more effective than those slept after. Sleep in the most natural setting possible, with minimal to no artificial lights. Wakeup with the sun if possible. Fresh air and cooler temperatures help to improve the quality of sleep.
#3 Heat Packs
Heat is effectively used to help decrease the intensity of muscle spasm and tightness generally associated with more chronic long term injuries but can also be used for recovery. The application of a heat pack (and to a lesser extent heat based gel creams) can improve blood flow and muscle fibre flexibility, decreasing tension and leading to an overall decrease in pain levels. The use of a heat pack on the swollen or tight/sore area can help increase the overall blood flow. This increased blood flow will help to remove the waste products with each cycle around the body – removing the swelling and improving the availability of fresh blood. Fresh blood brings with it fresh nutrients, improving the quality of recovery.
#4 Self-Myofascial Release
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. Foam rolling! By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function.
#5 Remove / limit grains, dairy and alcohol
Wheat Products – Gluten intolerance is quickly becoming a major issue in Western society. Wheat is highly inflammatory and acid forming to certain individuals. Not to mention a major portion of wheat production is genetically modified, so avoiding it where possible is a positive thing.
Dairy Products – The body often has issues in processing lactose and casein from dairy products. Most individuals probably don’t even know they have an issue. Stick with fermented dairy products, as they should result in a lessened inflammatory response.
Alcohol – Enjoying the odd beverage generally isn’t an issue, but overconsumption can cause a major burden on your liver and promote unnecessary inflammation in the body.
Including these methods will ensure you are back to training the next day. Invest time in your recovery an your body will thank you for it.