What does muscle recovery mean?
Ever done reps at the gym until you physically can’t move that muscle anymore? It means you’ve reached the point of exertion where the muscle fibres experience microscopic tears. While it may sound scary, the rebuilding of muscle fibres is what makes that muscle strong and lean. Post-exercise, when the muscle tissues start repairing themselves, they undergo muscle recovery. You may experience soreness during this process.
Why is muscle recovery important?
Not allowing your body to rest and recover after hard exercise means:
- you may become more prone to serious injuries when working out
- muscles may become inflamed or fatigued
- increased risk of overtraining
- decreased performance
- you don’t give your body time to reset to its natural balance
- you may start falling sick because your immune system is constantly under stress
Everyone has a different recovery period so ensure you customise your post-recovery routine to what works for you. It can include what you do immediately after your workout, in the following days and in the longer term.
The 3 main elements of an effective recovery process must include: 2
- proper nutrition to support the body’s repair processes
- enough sleep for your body to repair torn tissues
- hydrating your body to replenish lost fluids and salts
What speeds up muscle recovery?
Can you help your muscles recover faster? There are some scientific methods you can use (similar to what athletes do) that can help muscle recovery.
Eat protein for breakfast or use protein powder
Amino acids in protein are an essential building block for healthy tissues. Adding a source of protein to your breakfast like eggs, salmon or beans can help quicken muscle repair and prevent unwanted food cravings.
If you prefer smoothies, add a protein powder to your shake to increase the amount of protein available for muscle repair.1
Stay hydrated
Water is essential for all bodily functions including muscle recovery and removing of waste products from exercising. Dehydration can cause cramping or fatigue in muscles so drink lots of water post-exercise.
Use a foam roller
Using a foam roller in your cooling down session can prevent muscles from ‘knotting’ which causes soreness in the post-recovery phase. Taking some time out to stretch with a foam roller can stop your muscles from knotting and reduce soreness.
Take cold baths
While you may not enjoy it, showering with cold water after your workout can help reduce muscle tiredness and stop muscles getting inflamed.3
Does muscle recovery burn calories?
Your body continues burning some calories long after your workout is over. Weight training and resistance exercises are seen to be effective at continuing to burn calories, because building muscle in your body burns more calories than fat tissue. 4
What foods help in muscle recovery?
Certain foods can help your body’s muscles to recover when taken as part of a healthy, balanced diet. Healthy foods to add to your diet in the post-recovery phase are: 5
- fatty fish like salmon for their omega-3 fatty acids
- protein shakes
- yoghurt
- cottage cheese
- eggs
- spinach
- bananas
- nuts and seeds
- muscle recovery supplements
Looking for a muscle recovery supplement?
XS™ Muscle Recovery Citrus minimises the lingering effects of muscle fatigue and accelerate recovery after physical activity. With a blend of magnesium, zinc, essential amino acids and complex carbohydrates, you can help to ensure that your muscles are getting the recovery they need to best repair.
Plus it tastes delicious and is easy to make. Simply add 2 level scoops (20g) to 200mL of cold water. Stir until dissolved and consume 20-60 minutes after a workout.
Why choose XS™ Muscle Recovery Citrus?
Formulated Supplementary Sports Food
- has key amino acids such as Glycine, L-carnitine, L-glutamine and Taurine which play an important role in protein synthesis and energy production
- a good source of complex carbohydrates to help recover energy stores
- high magnesium formula helps to minimise muscle cramping and aid muscle repair
- helps to repair and strengthen your muscles and minimises the lingering effects of muscle fatigue
- magnesium and zinc contribute to normal energy metabolism. Magnesium is necessary for normal electrolyte balance. Zinc contributes to normal protein synthesis
- contains no artificial colours, flavours, sweeteners, trans-fat or GMO ingredients
Advisory
- Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision
- Formulated Supplementary Sports Food
- Excess consumption may cause a laxative effect
- This product is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet with an appropriate physical training or exercise program
- Store in a cool, dry place
References
1 https://www.healthline.com/health/muscle-recovery
2 https://blog.nasm.org/the-science-of-recovery
3 https://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery#tl;dr
4 https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat
5 https://www.sweat.com/blogs/nutrition/foods-for-muscle-recovery
