XWerks Grow is a whey protein rceovery sourced Optimizing post-workout recovery naturally raised Gluten-free sunflower seeds percent grass-fed Coenzyme Q supplements so recogery Coenzyme Q supplements are no Optimizig hormones, antibiotics or pesticides passed on to the protein powder. A shortage of calcium can lead to bone injuries and muscle cramps during a workout. Some studies suggest that high glycemic index foods are better able to restore glycogen stores and at a faster rate than low glycemic index foods. Reduce stress Did you know your emotional and mental wellbeing can affect your muscle recovery? Reiner, S.

Optimizing post-workout recovery -

Without protein, muscle tissue cannot be maintained or strengthened. Carbohydrates are arguably the most important source of energy for the body as they can be broken down quickly and utilized efficiently. Intense exercise demands carbohydrates as they are the only macronutrient producing enough energy for anaerobic activities like sprinting.

Consuming enough carbohydrates post-workout helps prevent the breakdown of muscle tissue for energy, preventing protein catabolism. Fats are a major fuel source for muscle cells and are a rich source of energy. The body relies on fats for energy during times of rest and low or moderate-intensity exercise.

During muscle recovery, circulating levels of fatty acids increase as a mechanism to spare the usage of glucose from carbohydrates for energy and to direct that glucose to be utilized to rebuild the muscle's glycogen stores. Some studies show fat, particularly omega-3 fatty acids , have a role in muscle recovery due to their ability to attenuate inflammation and slow down or reduce muscle soreness.

Protein is an essential nutrient for muscle recovery for many reasons. Proteins make up the constituent parts of bones, ligaments, tendons, and muscles, to name a few. Without enough protein, these structures will fail to maintain and strengthen in response to training.

Protein is crucial to post-workout muscle recovery when the body is in an anabolic state actively synthesizing protein. This anabolic state depends largely on the amino acid components of foods ingested, amino acids in the blood, and the timing of protein consumption.

Consuming proteins with essential amino acids, rather than non-essential ones, has a more positive effect on hyperaminoacidemia and, therefore, muscle protein synthesis. If tolerated by an individual, whey, and casein are high-quality proteins providing essential amino acids and Branch Chain Amino Acids BCAAs.

Even though it is key to ingest essential amino acids post-workout regardless of their form, the best sources of protein are whole foods and other important nutrients for the recovery and synthesis of muscle. The best post-workout protein sources are those that provide essential amino acids at a minimum of 10 grams, which is generally accomplished by eating 25 grams of high-quality protein, such as 6oz of meat.

This can vary by individual body weight, and therefore, the recommendation is generally 0. Milk products, meat, eggs, and tofu are rich sources of protein containing essential amino acids. Daily total protein recommendations for active individuals are to consume between 1. Current research also suggests that combining protein and carbohydrates in a post-workout meal maximizes glycogen synthesis, induces hormone secretion necessary for muscle growth, and supports protein synthesis.

Replenishing glycogen is essential as even moderate-intensity exercises can partially or completely deplete glycogen storage in the muscle and liver. Should insufficient carbohydrates be consumed post-workout, performance in future workouts will suffer. It is critical for any post-workout recovery strategy to include a plan for the timing, type, and quantity of carbohydrates needed for an individual.

Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout. Even a delay of 4 hours can cut the glycogen synthesis rate in half.

In general, the sooner one can ingest carbohydrates post-workout, the better. Glycogen replenishment and recovery are best accomplished by consuming carbohydrate-rich foods that can be digested and absorbed easily and readily, whether in liquid or solid form.

Some studies suggest that high glycemic index foods are better able to restore glycogen stores and at a faster rate than low glycemic index foods. Examples of carbohydrate-rich foods include fruits, vegetables, grains, beans, and liquid sports drinks.

The quantity of carbohydrates depends largely on the intensity of the exercise, the body weight of the individual, and the duration of the workout.

For example, low-intensity exercise like yoga, tai chi, and walking necessitates a normal dietary intake of grams of carbohydrates per kilogram of body weight per day. High and very high intensity exercise , such as an hour or more of interval training, running, cycling, soccer, basketball, etc.

Hydration includes replenishing water as well as electrolytes lost during a workout and doing so as quickly as possible helps the body to recover its cardiovascular, thermoregulatory, and metabolic processes.

For every pound lost during exercise, about ounces of fluid is needed. In addition to plain water, and depending on the intensity and duration of exercise, post-workout recovery may be enhanced by the inclusion of sodium and potassium.

Sodium enhances fluid retention and induces thirst. Potassium replenishment is easy to accomplish by eating whole fruits and vegetables post-workout.

Consuming electrolytes before, during, and after workouts can help retain important minerals like sodium, potassium, calcium, and magnesium better than plain water, increasing both recovery and performance. Post-workout nutrition timing is key to recovery and to initiate the anabolic process of muscle building.

As mentioned above, carbohydrate intake should occur as quickly as possible post-workout, not to exceed two hours past cessation of activity. Protein intake is optimized when consumed within hours of exercise to take advantage of the increase in blood flow and potential increases in growth hormone and testosterone.

Some studies have shown that waiting 2 hours to consume protein post-workout reduces the response of muscle protein synthesis and recommend ingesting protein, especially essential amino acids, almost immediately post-workout, but definitely prior to the 2-hour mark.

This concept of nutrient timing having a succinct window of opportunity has been proposed as a method to optimize muscular adaptations and further promote performance increases. Therefore, the most current recommendation to maximize muscle growth is to consume a dose of 0.

The only exception to this recommendation is for those who train in a fasted state where more than 6 hours have passed since consuming protein prior to a workout.

In those cases, the literature recommends immediate dietary protein refueling post-workout. There are many purported uses for supplements to aid in muscle anabolism and anti-catabolism.

A few notable ones are listed below where human research exists, and the potential is moderate to high for their usage in muscle recovery and athletic performance. Beta-hydroxy-beta-methyl-butyrate HMB prevents protein anabolism, enhances synthesis, increases strength, and may improve body composition.

Creatine monohydrate increases strength and power anaerobic in brief intervals of 6 seconds to 4 minutes. Alpha-ketoglutarate spares glutamine, which in turn spares muscle tissue. Branched-chain amino acids BCAAs increase the availability of valine, leucine, and isoleucine amino acids to be used in various functions, which then spares muscle tissue where it would usually be sourced.

Omega-3 fatty acids are known to reduce inflammation and have been shown to reduce severe delayed-onset-muscle-soreness or DOMS from eccentric strength training.

In terms of functional foods to aid in post-workout muscle recovery, foods containing essential amino acids, complex and simple carbohydrates, and aid in hydration support protein anabolism and increase glycogen synthesis. These include ones previously mentioned, such as whey protein, casein, meat, poultry, fish, dairy products, grains, fruits, vegetables, grains, and beans.

Lab testing is a useful source of information to further individualize athletic protocols and inform fitness decisions using biomarkers known to influence performance and muscle recovery. Functional medicine uses lab tests to optimize post-workout recovery by looking at areas of nutritional deficiencies, hormone levels, and inflammation markers.

Biomarkers of macronutrient deficiencies include glucose, omega-3s, protein, and amino acid status. Fasting blood glucose levels in athletic individuals should be monitored, especially if symptoms of fatigue or low performance present as hypoglycemia may be a cause.

Having adequate nutrition to fuel a workout and optimize performance requires glycogen synthesis and sufficient glycogen stores. The Fasting Plasma Glucose biomarker test by Access Medical Laboratories is a single biomarker lab test of fasting glucose to assess the risk of carbohydrate metabolism disorders.

Omega-3 fatty acid adequacy is important to assess to determine whether an individual is consuming enough of these fatty acids to lessen muscle soreness, improve performance, and enhance neuromuscular function. Amino acid status provides important information on whether an individual is meeting their protein requirements to sustain their current workout regimen.

There is no single biomarker used to assess protein status, but rather a combination of total protein, albumin, globulin, urea nitrogen, nitrogen balance, and amino acid analysis. The Comprehensive Metabolic Panel by Vibrant America not only provides the above biomarkers but also includes an assessment of kidney and liver health, electrolytes, and blood glucose in blood serum.

Other lab tests to consider include those assessing micronutrient status , such as vitamin D as it relates to enhancing performance; magnesium and iron, which affect exercise performance; and zinc and chromium, both of which have roles in supporting protein synthesis and metabolism, amongst other important functions.

The Micronutrient Test by SpectraCell Laboratories assesses 31 vitamins, minerals, and other nutrients to provide information on nutritional deficiencies. There are many other functional lab tests utilized to enhance post-workout recovery, including those assessing hormone levels and inflammation markers.

More about blood testing for athletes can be found here. While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages. Recommendations on macronutrients and micronutrients differ for children due to their stage of growth and development, activity level, body weight, and lack of safety information on supplement usage by children.

Individuals of advanced age also have different nutritional needs, and an increase in protein consumption is recommended as muscle mass decreases with age.

For women, protein and mineral sufficiency becomes even more important during menopause and post-menopause when estrogen is declining and the risk of osteoporosis rises in response. For example, total calorie consumption recommendations will differ depending on whether someone needs to maintain, lose, or gain fat mass in addition to muscle mass.

The type of exercise also changes the recommendation. Sports athletes also have different needs as the duration of their training may be longer and more intense and require a higher level of both macro and micronutrients. Effective post-workout nutrition includes a variety of strategies, starting with an understanding of muscle physiology, macronutrients, micronutrients, timing and dosage of ingesting macronutrients, and proper hydration post-exercise.

Understanding how you respond to exercise, which nutrients you need, and the right quantities of those nutrients can be better determined through functional lab testing completed at regular intervals. Lab tests give precise information about our bodies and how our choices of exercise and alimentation can greatly influence our physical performance and muscle recovery.

Incorporating these strategies into your fitness routines may help lead you to greater performance, less muscle soreness, enhanced muscle recovery and a plan for how to increase lean muscle mass.

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Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Key Nutrients for Muscle Recovery Macronutrients are the main components an organism needs for energy and to maintain its structure. When it comes to muscle recovery, nothing beats rehydrating with water.

The human body needs water to survive and function, and your body loses large amounts of water during workouts, especially in hot or humid environments where you are sweating more. Although there are tons of hydrating sports drinks on the market, simply consuming water with solid food will do the trick , as the water hydrates and the food replenishes lost electrolytes, according to research published in the Journal of Sports Science.

The amount of water needed to rehydrate post-workout will vary from person to person depending on the amount you sweat and the length of the workout.

If you want to know how much water to consume post-workout, try weighing yourself before and after the workout— every two pounds lost equals approximately one liter of water lost.

Electrolytes are elements that help maintain fluid balance, conduct electrical charges to help muscles contract, regulate chemical reactions and many other essential body functions.

We get electrolytes from the food and beverages we consume. Sodium is the primary electrolyte lost through sweat during workouts, so the electrolyte drink must contain moderately high levels of sodium approximately one gram of sodium per hour of exercise when there is heavy sweat loss to be effective in rehydration.

Other important electrolytes include potassium, magnesium, calcium, chloride and phosphate. Sodium and potassium are definitely important, but also the amount of electrolytes that you have is very dependent on you.

You may notice it after you're done with a workout if you have like a black T-shirt on or something and there's a white ring around your neck, that's all the salt that you just excreted through your skin.

Try looking for a salt ring as Kelly suggests or pay attention to the amount you sweat to have a better idea of the amount of electrolytes you need to replenish. If you want to see muscle growth from your workouts, consuming protein immediately after a strenuous workout is essential. Research shows that protein helps stimulate protein synthesis, or the creation of new muscle protein in the body.

The newly created muscle proteins are used to build muscle mass in the body and repair the trauma your muscles suffered during your training session. It is highly accepted in this area that a high protein diet or protein in general, is the key to maintaining or building muscle mass," Kelly says.

The best time to take protein is within two hours of a workout, but it can also be helpful to drink a protein shake before bed for additional muscle support. Studies show that 20 grams of protein is a sufficient serving to see results after a workout.

You can incorporate protein into your diet in several ways, but in my experience, one of the easiest and fastest ways to get protein in after a workout is through protein powder or a protein shake. There is a range of protein powders on the market, including hemp , casein and plant-based protein powder , which makes it easy to find a product that fits your preferences and fitness goals.

However, research suggests that whey protein is the most effective type of protein for stimulating muscle growth , so we recommend picking a whey-based protein supplement if you are looking to gain muscle mass.

While eating carbohydrates before a workout is important to fuel your body, it is equally important to replenish what you burned by eating carbohydrates after training.

Your body stores the carbohydrates you ingest as energy glycogen in your muscles to help power through a workout and repair tired and fatigued muscles during recovery. No matter your fitness goals, it is important to eat a carb-filled snack after your training session.

The recommended amount of carbohydrates varies based on the intensity of your workout and body weight. However, studies show that eating a high-carbohydrate diet for 24 hours after a workout will restore over 90 percent of your muscle glycogen. Your body can then use this newly stored glycogen to perform in your next training session.

Research suggests eating a mix of carbs and protein within an hour of finishing a workout will kickstart your recovery. A balanced meal typically includes fruits and vegetables, a grain and protein. That's also going to adjust what you want to [eat]. If you want to maintain muscle mass, but lose a little bit of fat mass, then you need to have more protein.

If you want to maintain your weight, then you're probably going to follow the recommended guideline. If you want to lose, like lose total weight, then you're going to have to decrease just about everything," she says.

Vitamins and minerals are natural micronutrients that are essential to perform many bodily functions. We get them from our food, but chances are not all of us have a perfect diet and may be missing some minerals.

A multivitamin can help fill in the gaps, but sometimes individuals need more specific supplements to target a certain vitamin or mineral deficiency. An iron deficiency is the most common nutritional deficiency worldwide.

Iron plays a crucial role in blood health because it is a significant component of hemoglobin. Kelly says that calcium is another common deficiency, and it has an important role in bone health, muscle contractions and nerve function. A shortage of calcium can lead to bone injuries and muscle cramps during a workout.

If you are deficient in calcium, iron or another specific vitamin or mineral, it can have a devastating impact on your performance. Luckily, there are supplements that can help replenish your lack of nutrients.

If you suspect that you are lacking specific vitamins and minerals we recommend consulting a medical professional to ask about which supplements you should incorporate into your routine.

They might suggest different vitamins that will probably also help with your recovery," Kelly said. Related Post: The Best Workout Recovery Supplements. Your body is in a fully parasympathetic state, and it can actually recover from that point," said Kelly.

Your body uses sleep to rest and repair itself to continue working the next day. While your body is in a parasympathetic state, blood circulation increases, which also increases the flow of oxygen and nutrients to your muscles.

Growth hormones that help repair muscle damage and grow muscle tissue are also released. These are two of many examples of recovery-promoting body processes that occur during sleep. The consequences of sleep deprivation can have staggering effects on your performance and recovery process.

The average adult needs seven to nine hours of sleep every night. Sleeping under the essential amount can cause fatigue, headaches and slowed reflexes—all of which could detrimentally affect future training sessions. If you have trouble sleeping, changing your sleep habits or taking a sleep supplement can help improve your sleep quality.

Easy ways to improve your sleep hygiene include staying away from blue light the light emitted by electronics like your phone or TV before bed, keeping a sleep schedule and developing a consistent bedtime routine.

Sleep supplements like melatonin and magnesium can also help improve your sleep quality and help you fall asleep faster. Delayed onset muscle soreness is not only painful, but it can interfere with everyday life. I know that I am often still struggling to walk days after a heavy squat workout.

One of my favorite—and most relaxing—ways to prevent this soreness is by getting a massage. Studies show just a minute massage after a workout can decrease delayed onset muscle soreness by over 30 percent.

The pressure and movement from a massage increase blood circulation, which can decrease muscle stiffness and inflammation. And, if you have back-to-back workouts, it helps your muscles recover faster so that you can be ready to go in no time. A cheap and easy alternative to getting a massage is investing in a foam roller.

Foam rolling is a self-myofascial release SMR ; a self-massaging technique that helps relieve muscle tightness and soreness. You can use a foam roller to target particularly tight and sore muscles to reduce muscle inflammation and increase blood circulation to ease pain and aid in muscle recovery.

While stretching may be one of the most well-known recovery methods, it is important to do it the right way and at the right times to see results. A common misconception about stretching is that it should be done before a workout, as part of the warm-up.

However, to see the best results, it is best to stretch after a workout when your muscles are already warm. Additionally, stretching cold muscles could actually lead to injuries and harm your performance by weakening muscles. The Mayo Clinic advises individuals to be careful when stretching injured muscles because strained muscles can be further harmed if stretched incorrectly.

When done correctly, stretching can help prevent injuries and improve future performance by increasing your mobility and flexibility. Personally, I have never been a fan of taking an ice bath, but the benefits of the freezing water after an intense exercise motivate me to take them multiple times a week during a hard training cycle.

Ice baths can help ease sore muscles and reduce inflammation by constricting your blood vessels and reduce your body temperature to help you cool down after a workout. If you want to take an ice bath, you can use a cold plunge tub or an ice barrel, or you can create your own ice bath at home with a bathtub and bag of ice.

Whichever way you decide to use cold water immersion therapy, the water should be no colder than 53 degrees Fahrenheit and you should stay immersed for five to 10 minutes for optimal results. Although there is little evidence that ice baths increase muscle performance in subsequent workouts, the evidence of its effectiveness in decreasing muscle soreness makes it far worth it.

Plus, if you build your own ice bath at home, it is a cheap way to ease soreness. The other side of temperature therapy is heat therapy, and one of the easiest and most common ways is the sauna. Complete heat immersion is an effective way to expedite neuromuscular recovery, especially after endurance workouts.

Studies show that infrared saunas in particular can decrease muscle soreness because infrared heat can penetrate deeper into fat tissue and the neuromuscular system.

By visiting a sauna for a few minutes prior to training, you can decrease exercise-induced muscle damage and delayed onset muscle soreness by effectively warming up the muscles before a strenuous exercise. If you choose to use a sauna, experts recommend keeping heat therapy sessions under 30 minutes to avoid putting too much stress on your body.

If you can't decide which temperature therapy to use, consider contrast therapy, which alternates between hot and cold baths to promote muscle recovery. Contrast therapy has been shown to increase the blood flow to and oxygenation of muscle tissue.

Compression garments can include anything from tights and compression socks to a compression wrap. Compression increases blood flow, bringing more nutrients and oxygen to your muscles. This can help decrease muscle soreness, especially after endurance training. Leg compression machines are a popular method of compression therapy, and I regularly use Hyperice Normtec 3 Legs to recover from running workouts.

Compression garments can also help decrease muscle swelling that often occurs from long travel days or sitting at a desk all day. XWerks Grow is a whey protein isolate sourced from naturally raised and percent grass-fed cows so that there are no added hormones, antibiotics or pesticides passed on to the protein powder.

The brand boasts that Grow assists in muscle repair and muscle growth and strengthens your immune system. The formula is made using whey protein isolate, meaning it is a higher-quality whey and includes more protein. Each serving includes 25 grams of protein—five grams over the recommended post-workout amount.

XWerks Grow is available in four classic flavors: chocolate, vanilla, peanut butter and strawberry. Transparent Labs Whey Protein Isolate is a great protein powder option sourced from percent grass-fed cows.

Transparent Labs created this protein powder to support recovery and stimulate muscle growth, so you can see the best results out of every workout.

The products featured in Optimizing post-workout recovery article have been independently reviewed. When recovey buy Recoovery through the retail links on rdcovery page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here. Post-workout recovery is one of the most important and most often forgotten elements of a workout routine.

Optimizing post-workout recovery -

Stretching post-run is one of the quickest ways to bring your heart rate down, keep you from stiffening up, and making gains in mobility and flexibility. In fact, just 60 seconds of rolling the lower back and hamstrings was shown to significantly improve flexibility and range of motion in those areas, research published in the International Journal of Research in Exercise Physiology showed.

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The Best Self-Care Gifts for Taking a Rest. Why You Might Feel Nauseous After Running. How Cold Is Too Cold To Run Outside? Benefits of Somatic Exercises. Surprising Symptoms of Anxiety in Runners. sign in. Set a bedtime—and stick to it. Get up and walk around. OOFOS Shoes We Love.

Another essential element of post-workout recovery is to replenish these nutrients by refueling. Without recovering, your body will not be able to perform at the same performance level in subsequent workouts. For instance, research has found sleep deprivation can lead to decreased aerobic endurance and limit muscle repair.

Similarly, overtraining, going too many days with an off-day or proper recovery, can cause extreme dehydration and fatigue. Recovery will vary by individual, but it often includes, refueling, resting, ice baths and many other options. The bottom line? In order to see results, such as muscle growth or improved fitness, your body needs to take time to repair itself between workouts.

Before starting any new supplement, weight loss or exercise regimen, talk with your doctor. While warming up is all about preparing your body for a hard workout, cooling down, an often-forgotten component of recovery, is all about preparing your body to recover so you can go again the next day.

Five to 10 minutes of easy movement a slow jog, walk, swim, etc. following a workout begins the gradual recovery process by allowing your heart rate and blood pressure to lower to their normal, pre-exercise levels , according to the Mayo Clinic. Whether that be a cooldown—like a slow jog, run, walk or stretching—or even just resting for a minute letting your heart rate come down and not just getting done with a workout and going straight to your car and driving.

Instead of slamming on the brakes immediately after a workout, try walking for a few minutes to slowly let your heart and blood vessels recover from the stress of the training session. While continuing to move is probably the last thing you want to do after a hard workout, your heart and blood vessels will thank you.

When it comes to muscle recovery, nothing beats rehydrating with water. The human body needs water to survive and function, and your body loses large amounts of water during workouts, especially in hot or humid environments where you are sweating more. Although there are tons of hydrating sports drinks on the market, simply consuming water with solid food will do the trick , as the water hydrates and the food replenishes lost electrolytes, according to research published in the Journal of Sports Science.

The amount of water needed to rehydrate post-workout will vary from person to person depending on the amount you sweat and the length of the workout. If you want to know how much water to consume post-workout, try weighing yourself before and after the workout— every two pounds lost equals approximately one liter of water lost.

Electrolytes are elements that help maintain fluid balance, conduct electrical charges to help muscles contract, regulate chemical reactions and many other essential body functions. We get electrolytes from the food and beverages we consume.

Sodium is the primary electrolyte lost through sweat during workouts, so the electrolyte drink must contain moderately high levels of sodium approximately one gram of sodium per hour of exercise when there is heavy sweat loss to be effective in rehydration.

Other important electrolytes include potassium, magnesium, calcium, chloride and phosphate. Sodium and potassium are definitely important, but also the amount of electrolytes that you have is very dependent on you. You may notice it after you're done with a workout if you have like a black T-shirt on or something and there's a white ring around your neck, that's all the salt that you just excreted through your skin.

Try looking for a salt ring as Kelly suggests or pay attention to the amount you sweat to have a better idea of the amount of electrolytes you need to replenish. If you want to see muscle growth from your workouts, consuming protein immediately after a strenuous workout is essential.

Research shows that protein helps stimulate protein synthesis, or the creation of new muscle protein in the body. The newly created muscle proteins are used to build muscle mass in the body and repair the trauma your muscles suffered during your training session.

It is highly accepted in this area that a high protein diet or protein in general, is the key to maintaining or building muscle mass," Kelly says. The best time to take protein is within two hours of a workout, but it can also be helpful to drink a protein shake before bed for additional muscle support.

Studies show that 20 grams of protein is a sufficient serving to see results after a workout. You can incorporate protein into your diet in several ways, but in my experience, one of the easiest and fastest ways to get protein in after a workout is through protein powder or a protein shake.

There is a range of protein powders on the market, including hemp , casein and plant-based protein powder , which makes it easy to find a product that fits your preferences and fitness goals. However, research suggests that whey protein is the most effective type of protein for stimulating muscle growth , so we recommend picking a whey-based protein supplement if you are looking to gain muscle mass.

While eating carbohydrates before a workout is important to fuel your body, it is equally important to replenish what you burned by eating carbohydrates after training. Your body stores the carbohydrates you ingest as energy glycogen in your muscles to help power through a workout and repair tired and fatigued muscles during recovery.

No matter your fitness goals, it is important to eat a carb-filled snack after your training session. The recommended amount of carbohydrates varies based on the intensity of your workout and body weight. However, studies show that eating a high-carbohydrate diet for 24 hours after a workout will restore over 90 percent of your muscle glycogen.

Your body can then use this newly stored glycogen to perform in your next training session. Research suggests eating a mix of carbs and protein within an hour of finishing a workout will kickstart your recovery.

A balanced meal typically includes fruits and vegetables, a grain and protein. That's also going to adjust what you want to [eat]. If you want to maintain muscle mass, but lose a little bit of fat mass, then you need to have more protein.

If you want to maintain your weight, then you're probably going to follow the recommended guideline. If you want to lose, like lose total weight, then you're going to have to decrease just about everything," she says. Vitamins and minerals are natural micronutrients that are essential to perform many bodily functions.

We get them from our food, but chances are not all of us have a perfect diet and may be missing some minerals. A multivitamin can help fill in the gaps, but sometimes individuals need more specific supplements to target a certain vitamin or mineral deficiency. An iron deficiency is the most common nutritional deficiency worldwide.

Iron plays a crucial role in blood health because it is a significant component of hemoglobin. Kelly says that calcium is another common deficiency, and it has an important role in bone health, muscle contractions and nerve function.

A shortage of calcium can lead to bone injuries and muscle cramps during a workout. If you are deficient in calcium, iron or another specific vitamin or mineral, it can have a devastating impact on your performance.

Luckily, there are supplements that can help replenish your lack of nutrients. If you suspect that you are lacking specific vitamins and minerals we recommend consulting a medical professional to ask about which supplements you should incorporate into your routine.

They might suggest different vitamins that will probably also help with your recovery," Kelly said. Related Post: The Best Workout Recovery Supplements. Your body is in a fully parasympathetic state, and it can actually recover from that point," said Kelly.

Your body uses sleep to rest and repair itself to continue working the next day. While your body is in a parasympathetic state, blood circulation increases, which also increases the flow of oxygen and nutrients to your muscles. Growth hormones that help repair muscle damage and grow muscle tissue are also released.

These are two of many examples of recovery-promoting body processes that occur during sleep. The consequences of sleep deprivation can have staggering effects on your performance and recovery process. The average adult needs seven to nine hours of sleep every night. Sleeping under the essential amount can cause fatigue, headaches and slowed reflexes—all of which could detrimentally affect future training sessions.

If you have trouble sleeping, changing your sleep habits or taking a sleep supplement can help improve your sleep quality. Easy ways to improve your sleep hygiene include staying away from blue light the light emitted by electronics like your phone or TV before bed, keeping a sleep schedule and developing a consistent bedtime routine.

Sleep supplements like melatonin and magnesium can also help improve your sleep quality and help you fall asleep faster. Delayed onset muscle soreness is not only painful, but it can interfere with everyday life.

I know that I am often still struggling to walk days after a heavy squat workout. One of my favorite—and most relaxing—ways to prevent this soreness is by getting a massage.

Studies show just a minute massage after a workout can decrease delayed onset muscle soreness by over 30 percent.

The pressure and movement from a massage increase blood circulation, which can decrease muscle stiffness and inflammation. And, if you have back-to-back workouts, it helps your muscles recover faster so that you can be ready to go in no time.

A cheap and easy alternative to getting a massage is investing in a foam roller. Foam rolling is a self-myofascial release SMR ; a self-massaging technique that helps relieve muscle tightness and soreness.

You can use a foam roller to target particularly tight and sore muscles to reduce muscle inflammation and increase blood circulation to ease pain and aid in muscle recovery.

While stretching may be one of the most well-known recovery methods, it is important to do it the right way and at the right times to see results. A common misconception about stretching is that it should be done before a workout, as part of the warm-up. However, to see the best results, it is best to stretch after a workout when your muscles are already warm.

Additionally, stretching cold muscles could actually lead to injuries and harm your performance by weakening muscles. The Mayo Clinic advises individuals to be careful when stretching injured muscles because strained muscles can be further harmed if stretched incorrectly.

When done correctly, stretching can help prevent injuries and improve future performance by increasing your mobility and flexibility. Personally, I have never been a fan of taking an ice bath, but the benefits of the freezing water after an intense exercise motivate me to take them multiple times a week during a hard training cycle.

Ice baths can help ease sore muscles and reduce inflammation by constricting your blood vessels and reduce your body temperature to help you cool down after a workout. If you want to take an ice bath, you can use a cold plunge tub or an ice barrel, or you can create your own ice bath at home with a bathtub and bag of ice.

Whichever way you decide to use cold water immersion therapy, the water should be no colder than 53 degrees Fahrenheit and you should stay immersed for five to 10 minutes for optimal results. Although there is little evidence that ice baths increase muscle performance in subsequent workouts, the evidence of its effectiveness in decreasing muscle soreness makes it far worth it.

Plus, if you build your own ice bath at home, it is a cheap way to ease soreness. The other side of temperature therapy is heat therapy, and one of the easiest and most common ways is the sauna. Complete heat immersion is an effective way to expedite neuromuscular recovery, especially after endurance workouts.

Studies show that infrared saunas in particular can decrease muscle soreness because infrared heat can penetrate deeper into fat tissue and the neuromuscular system.

By visiting a sauna for a few minutes prior to training, you can decrease exercise-induced muscle damage and delayed onset muscle soreness by effectively warming up the muscles before a strenuous exercise.

If you choose to use a sauna, experts recommend keeping heat therapy sessions under 30 minutes to avoid putting too much stress on your body.

Your login details were post-workour. Forgot Coenzyme Q supplements post-worout Username is invalid or already Optimizing post-workout recovery. We've sent a confirmation email to. Optomizing it doesn't arrive soon, check your spam folder. While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals!

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OPTIMIZE RECOVERY — The BEST Post-Workout Supplements (2023)