Do you get sore the next day, after a long hike or workout, and have a hard time recovering quickly?
Well, as your body ages, both your ability to maintain and muscle mass decreases. While this may be common knowledge to most, your body’s ability to recover after a strenuous exercise also decreases and reduce inflammation of the exercised muscle groups that are giving that sore, stiff feeling.
What are the top 3 ways to speed up muscle recovery?
Stretching (pre-workout)
Understandably, we do not want to repeat the usual advice that you get from your trainer or coach. Stretching before any high-intensity exercise or elongated exercise longer than 15 minutes can drastically help reduce the amount of time it takes to recover.
- Ice bath (post-workout)
Taking a cue from professional athletes across different sports, elite athletes use ice baths post-workout to reduce inflammation. This cools their outer body temperature, which encourages circulation that allows vital nutrients to repair torn muscle tissue. - Diet
Now this might be one that many people don’t realize is a significant contributor to your body endurance and recovery ability, but if you are eating a diet that includes inflammatory foods, you could, in fact, be doing more harm than good.
Healthy foods like olive oil, turmeric, nuts, vegetables, as well as certain fruits like tart cherries, bananas, strawberries, and oranges or anti-oxidant rich fruits or oils like blueberries and CBD oil have the opposite positive effect and promote overall wellness.
Additionally, specific pre and post-workout supplements (please check with your doctor) may encourage muscle recovery by helping replenish peptides required to build torn or exhausted muscle tissue.
There is no one solution to being able to increase your muscle endurance, but a conscious approach is the first step to a healthier lifestyle and a healthier you.
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Inflammatory foods can be foods with high sugar or artificial trans-fats, processed meats, refined carbohydrates, certain dairy products, and especially any alcoholic beverages or desserts.
