1. Drink water immediately after working out. May add salt or Nuun tablet.
Getting dehydrated can be hard to determine, especially since it usually takes a few days for your body to rehydrate. But, with the right color of urine, you can tell when you’re dehydrated.
Drinking water helps keep your body hydrated and helps nourish the muscles. Also, it can reduce inflammation and provide nutrients to your body.
It’s also important to remember that taking vitamin supplements can cause urine to look darker.
2. Eat something within 20-40 minutes of working out.
You can speed up the recovery process by providing your body with the nutrients it needs to repair and grow stronger. To start, we suggest consuming protein and carbs within 30 minutes of a long and intense workout.
Carbs and protein are known to provide the amino acids needed to rebuild muscle tissue. They also contribute to the recovery of the stored fuel in the body.
3. Keep moving. Cool down.
A cool-down helps lower blood pressure and improve the circulatory system after vigorous exercise. It can also help prevent muscle soreness and improve the recovery process.
4. Massage gun as an alternative to keep moving.
A review conducted in 2015 revealed that rolling foam can help improve range of motion and reduce DOMS. This treatment increases circulation to the affected area and helps reduce swelling.
Performing a simple and effective self-massage using a massage gun is similar to a traditional massage. These devices can stimulate blood flow to the muscles by delivering rapid vibrations.
After a session, Bob and Brad suggest using a massage gun to gently sweep over the muscle. It’s important to avoid doing too much work in one area to prevent irritation.
If you’re interested in using a massage gun post-workout, we have developed a series of massage guns.
5. Wear compression socks after working out.
Wearing compression socks can help reduce muscle soreness and improve the recovery process after vigorous exercise.
Gradient compression socks deliver controlled pressure to the ankle, which helps prevent swelling.
Ideally, wear socks that are comfortable and supportive to avoid restricting the movement of your legs.
6. Get plenty of sleep. One of the best recovery things you can do.
Although sleep is often considered crucial for recovery, it’s also a vital component of keeping up with exercise.
For instance, sleep can improve the production of protein synthesis, which is a process carried out by the body to repair damaged muscles.
Getting enough sleep is also very important for recovery. Seven hours of sleep is recommended on average.
7. Take vitaminD3 to help with muscle recovery.
Vitamin D is a vital component for muscle and bone health. It can help lower joint pain and prevent inflammation.
Try a Bob and Brad Massage Gun to Reduce Muscle Soreness: