Advanced Muscle Recovery Tips

Not recovering: Eat More of the Right Foods

• Optimal performance requires taking the proper nutrients in the right proportions before, during and after exercise, and consuming the right ratios of carbohydrates, proteins and supplements in between training sessions.
  Athletes interested in advanced recovery need to make sure they replenish fluids and electrolytes to enhance cardiac output and regulate body temperature during exercise. For optimal recovery, drink fluids rich in electrolytes and potassium before and after training.
  Specific sports demand different amounts of carbohydrates and proteins. Marathoners and long-distance cyclists require far more carbohydrates to replenish their diminished glycogen stores, while weightlifters, sprinters and athletes whose sports require explosive movements need far more protein. As a rule of thumb, the optimum recovery ratio suggests 4 grams of carbohydrates to 1 gram of protein in order to enhance recovery.
  Weightlifters and explosive athletes will need far greater amounts of protein to prevent muscle atrophy. To maintain existing muscle mass, it's recommended that strength athletes consume 1 to 1.5 grams of protein per pound of lean body mass.

Get Supplements that Count

• In addition to fluids, carbohydrates and proteins, getting the right minerals and amino acids will optimize recovery as well. In addition to lactic acid buildup, free radicals can build up in muscle tissue after exercise and damage the muscle cell membrane. Antioxidants such as vitamin C and E, found in green tea and citrus, an help protect your muscle cells and enhance recovery.
  The amino acid glutamine plays an important role in muscle recovery because it stimulates muscle-protein synthesis and prevents muscle atrophy. Glutamine is one of the basic building blocks, not only of all skeletal muscle, but also of the cells in the immune system. After an intense workout, glutamine levels can drop by as much as 50 percent. If you do not supplement with glutamine (or get it through eating eggs, meat or protein powders), your body will break down existing muscle tissue in order to replace what exercise depletes.

Massage Away the Pain

• Some studies have shown that a post-workout massage can enhance recovery, and that massages between workouts greatly improve performance. Massaged tissue helps prevent muscle damage, reduces fatigue and also reduces swelling. Additionally, massage has been shown to reduce soreness and improve motor function in muscles and joints.
  If you cannot afford a massage, many home products, including foam rollers, provide myofascial release, a form of surface massage that's beneficial in increasing circulation in the muscles. If you work out with a partner, simple massage techniques that both of you can learn will help if you practice them on each other after workouts.