Muscle Pain and Recovery
Whether you do a lot of cardio or lift weights, you know that fitness and exercise can have a toll on your muscles.
Despite the benefits for your health, working out can put a lot of strain on your muscles and joints. So it’s important to pay attention to muscle recovery, so that you can prevent pains and injuries.
This article covers everything you need to know about preventing and managing muscle pain and improving recovery after your workouts. Pay attention – if you’re not already thinking of these things, you should be! Injuries can happen to the best of us.
Improving Muscle Recovery
The first thing you need to do is be proactive. Here are some things you can do to improve muscle recovery and prevent injuries and pain:
Warm Up – First, it’s critical that you warm up your muscles before any workout, whether your workout is cardio or resistance training. I recommend warming up for 5-10 minutes before your workout. In most cases, any piece of cardio equipment will do – just don’t push it too hard. Your warm up should be around an intensity level of 5 out of 10. Warming up will help increase your circulation and prepare your muscles.
Stretch – Second, make sure you’re following your workouts with 5-10 minutes of stretching. New research is showing that stretching before a workout can actually weaken your muscles slightly (especially before resistance training) so it is only necessary after your workouts. Stretching helps to improve recovery, prevent injury, and improve flexibility.
Take a Recovery Supplement – There are a number of supplements on the market that are really effective at improving muscle recovery. Most of these supplements include various amino acid complexes that help to refuel your muscles after an intense workout. Amino acids are the building blocks for your muscles, and they can improve recovery time between workouts. Here are a few of my top suggestions:
- Scivation Xtend – An effective blend of BCAA’s, some of the most effective amino acids for muscle recovery.
- Optimum Glutamine – Another great amino acid for speeding up recovery.
- Optimum 100% Natural Whey – Make sure you’re also taking a high quality protein supplement, which will help replenish your muscles with all the nutrients they need for your next workout.
One other supplement one of my good friends brought to my attention is Advanced ALLFLEX which is formulated especially for joint support and is one of the only ones I’ve come across that actually works.