How to Recover Faster from Workouts

Eat Well

Eating well during workout and rest days is essential for recovery. To provide you with the right level of energy, you should make sure you are eating healthy carbohydrates. You should also be consuming a high level of protein before, during, and after a workout. Protein is a macromolecule that aids muscle growth and repair. You can consume protein through a combination of diet and supplements.

 

Get Plenty of Sleep

Getting the right amount of good quality sleep is one of the simplest yet most effective ways to boost muscle recovery. You should sleep between 7 and 8 hours every night. To get a comfortable night’s rest, you’ll want the best mattress possible. This will help you sleep and will reduce the risk of aches and pains the next day. Sleep is just as important as any other part of your training session.

 

Stay Hydrated

Whether you do or don’t work out, staying hydrated is essential for every function in your body and will make your body more efficient. Drinking water before, during, and after a workout will help your body get rid of any waste products and will prevent dehydration. When your muscles are dehydrated, you put them at risk of being injured. Dehydration can also result in painful spasms and cramps.

 

Stretch Out Every Day

Stretching out every day is one of the best muscle recovery tips out there and is something that you can follow out every time. It will also prevent injuries in the future. When you exercise, your muscles will become tighter. Stretching will decrease soreness by relaxing muscle tension. Using foam rollers to roll out sore muscles will also reduce inflammation and soreness the day after a workout.

 

Avoid Overtraining

Intense workouts may feel good, but it is important not to overdo it. If you spend most of your week performing high-intensity exercises and lifting weights, then you need to make sure that you use days off to supplement your workout. Rest days give your tired muscles the opportunity to re-energize and rebuild. By improving your recovery efforts, you will reach your fitness goals faster.

 

Take a Cold Bath

A thorough workout does not have to result in sore, achy muscles. Getting into a cold bath straight after an intense exercise session will reduce inflammation in the muscles, which will make you feel less sore the next day. This will allow you to perform at your best quicker, which will reduce the risk of missing out on your next training session. This will aid recovery and help you to achieve your goal faster.

For the best results and to ensure peak performance, giving your body time to recover from workouts is just as important as the workout itself. You just need to make sure you plan your routine out in the correct way and get the most out of your rest days.

7 Bedtime Habits That Will Make You Healthier and Happier

Set the Right Room Temperature

Making sure your room is at the right temperature before you go to bed is essential for a solid night’s sleep. If you wake up too hot or cold during the night, then your sleep will be interrupted, affecting its quality. Finding the right temperature for your bedroom will most likely require some trial and error, but a comfortable temperature is important.

 

Limit Your Caffeine Intake

Caffeine is a stimulant that is consumed by individuals to increase alertness, focus and make them feel more awake and energized. Limiting your caffeine intake late in the day is essential for a good quality sleep. When it is consumed late in the day, it will stimulate your nervous system, which will make it difficult for your body to relax naturally during the night.

 

Do Relaxing Exercises

Doing intense exercise an hour or two before bed is a great way to make yourself naturally tired and improve your sleep at night. You should not do intense exercises right before bed as it can actually make you feel more awake. If you would like to do some exercise before you sleep, then you should consider adding some relaxing stretches to your night time routine.

 

Block Out Any Sound

Waking up to noise during the night is common, especially if you live near a busy road or a populated area. Ear plugs are a great way to block out any noise that interrupts your sleep and you can block gaps in your windows to reduce noise getting through. If you sleep with a partner and they snore, you should do what you can to stop them snoring to help you get the best sleep possible.

 

Reduce Screen Time

Many of us are victims of spending too much time staring at screens. This can have a negative impact on our mental health and can cause issues to our eye health and posture. Reducing your screen time before bed is an effective way to improve your sleep quality. Ideally, you should cut screen time an hour before you go to bed, but benefits can be experienced just half an hour before.

 

Take Calming Supplements

There are a number of natural remedies that can improve sleep quality. Melatonin tends to be the most popular supplement to take before bed, as it helps you fall asleep quicker. However, there are several other supplements that induce relaxation to help you sleep. These include glycine, lavender, magnesium, L-theanine, valerian root and ginkgo biloba.

 

Get Yourself Relaxed

Optimizing your bedroom environment and doing this to make yourself feel relaxed before bed should be combined with the above tips to help you rest well during the night. To optimize your bedroom setting, you should make sure your mattress, bedding and pillows are comfortable, and eliminate external noise and light. To relax yourself before bed, you should take a warm bath or shower.

Incorporating these habits into your daily routine won’t happen overnight, but once you manage to make them part of your bedtime routine and your sleep quality improves, you will become a healthier and happier person.

Healthy Morning Routine Tips to Kick Off Your Day

Leave Your Phone Alone

Most people, as soon as their eyes open, go to check their phone to see any new messages and alerts. However, doing this doesn’t give your brain enough time to register itself. Seeing messages and being immersed in something that has nothing to do with focusing on waking up will immediately put stress onto yourself. Try waking up and focusing your mind on the little things, such as what the weather is like, and what you fancy for breakfast.

 

Cold Shower

Having a cold shower first thing in the morning has been proven to help the body and mind massively. It not only strengthens your immune system, but it makes you feel a huge sense of achievement. However, standing in a freezing cold shower is not an enjoyable experience, and the feeling of being comfortable and warm to then making yourself uncomfortable on purpose takes so much willpower. To ease yourself into this process, try subjecting yourself to cold water for a short amount of time at the end of your shower then start to build it up from there.

 

Fresh Air

It sounds so simple, yet it is so effective. Fresh morning air contains more oxygen because the sun has only just risen, helping your lungs to fully open and providing you with a break from the circulated air indoors. Taking a few seconds to sit with your window open or sit outside for a few minutes without a phone or any other distractions can help clear your mind, organize your thoughts and feel a sense of calmness.

 

Morning Coffee

A relaxing habit that many people live by is having a coffee while sat breathing in the crisp morning air and taking in the beautiful views. By treating yourself to a warm, decadent, invigorating cup of coffee outside, it feels like a treat with every sip. For Nespresso owners that also want to look after the environment, you can find compatible capsules that are eco-friendly from sites like Gourmesso. They are compostable, containing absolutely no plastic or aluminum. Choosing from their large range of intensities and roast levels, they can cater to your specific coffee requirements.

 

Exercise

Exercise at any time of day is extremely beneficial, but exercising in the morning has been shown to improve your performance for the rest of the day. It is a chance to fully switch your brain on and get your blood pumping! Exercising in the morning can massively improve your sleep at night, by waking up early and getting rid of excess energy that would otherwise be keeping you up at the end of the day. Exercising your brain releases more endorphins, which is good for tackling anxiety and depression.

 

Healthy Breakfast

Breakfast really is the most important meal of the day. After not eating for hours on end while being asleep, your body craves nutrients to start it back up again. When eating breakfast and setting yourself up for the day, you’re less likely to eat more throughout the day. This can then result in less unhealthy weight gain and more energy in the mornings.

Although some of these tips may sound obvious, many people overlook them because it is easy to be sucked into having a fast-paced lifestyle. Do your mind and body a favor, and look after yourself. Ease into the day and start as you mean to go on.