Obviously exercise is vital when it comes to getting that physique you’ve always wanted, but what about the less obvious necessities like rest and recovery? In a culture where more is more we can easily forget about allowing for recovery time between workouts.
However, on the same token we want to be as efficient as possible. To help out I’ve put together four tips to speed up that oh so necessary recovery time between workouts!
1. Eat a post workout snack
It’s super important to eat a post workout snack after weight lifting because our bodies break down muscle protein during intense exercise. Once we’re done working out this protein breakdown continues and protein synthesis is slowed down.
Luckily for us, consuming protein after a workout has been shown to reverse the breakdown of protein in our muscles and increase protein synthesis. To do this it’s important to consume around 20-30 grams of protein within 20 minutes of finishing your workout. This will help build muscle instead of breaking down all of your hard work!
2. Foam roll it out
I would love to get a massage after every intense workout, but that’s neither cost effective or realistic time wise. But foam rolling is the next best thing! Muscle soreness comes from our muscles and connective tissues getting all knotted after a workout.
Using a foam roller after a workout can help break up these knots and speed up the recovery process. Just like getting a massage, foam rolling isn’t the most comfortable thing in the world, but it is extremely beneficial!
3. Give rest days a chance
Resting in between workouts can be rather difficult. It’s easy to get addicted to that post workout high and feeling of accomplishment. Sometimes it can even feel like we’re going backwards if we’re not doing some sort of exercise everyday.
The funny thing here is that the workout doesn’t actually produce results. The workout stimulates results while results actually come from our post workout recovery period. Experts suggest giving your body between 48-72 hours of rest between working out the same muscles groups. Rest also means no resistance training during the recovery period. During the recovery process our lean muscle tissues undergo tissue remodeling and growth which allows our muscles to get stronger and bigger.
4. Use Biofreeze® for sore muscles
After intense exercise we can often times feel achey and sore. I don’t know about you, but sometimes those aches and pains keep me from getting out on a run or to one of my favorite classes.
That’s where Biofreeze® comes in. Biofreeze® Pain Reliever products are as effective as ice for treating pain, but without the drippy bag and is much more convenient for on-the-go pain relief. So it makes for an awesome way to reduce sore muscles and joints especially after a long workout or run.
I’ve been rubbing my Biofreeze® Classic Pain Relief Gel into sore muscles and joints after my workouts. The gel always soaks in quickly and goes on with a cooling sensation. Shortly after applying the gel I notice my muscle soreness fading away.
Biofreeze® is a go to pain relief gel because it’s:
- Easy to find – there’s no prescription needed.
- Provides quick pain relief – Biofreeze® contains United States Pharmacopeia (USP) grade menthol to provide fast acting pain relief, and is free of parabens and propylene glycol.
- Is safe to use – Biofreeze® is a non-systemic, non-narcotic gel, and doesn’t contain NSAIDs (non-steroidal anti-inflammatory drugs), salicylates or addictive substances.
I have to say that Biofreeze® is definitely worth checking out especially if you have muscle and joint pain after working out! Using this gel helps me get back to my daily activities faster and adds a little pep in my step. If you’re sick of dealing with post workout aches and pains make sure to find Biofreeze® near you!
I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.