Eat Within 30 Minutes Post-Workout
Nourishing your muscles promptly after intense workouts fuels their repair and growth. It’s advisable to consume 20 to 40 grams each of protein and carbohydrates within 30 minutes following a prolonged or strenuous exercise session. Proteins supply essential amino acids vital for muscle rebuilding, while carbohydrates are pivotal in replenishing expended muscle fuel stores. Consistency in daily protein intake, around 0.8 grams per kilogram of body weight, ensures a continuous supply of amino acids, promoting tissue repair throughout the day. Essential vitamins and minerals in fruits, vegetables, and legumes also aid healing.
Post-exercise nutrition doesn’t end with a snack; maintaining adequate meals throughout the day sustains the recovery process. Prioritize balanced meals to ensure optimal muscle repair and growth. [2]
Use Foam Rolling or Massage Guns
Employing self-myofascial release techniques, such as foam rolling or using massage tools, aids in alleviating muscle tension and facilitating the movement of fluids within muscles post-exercise. Research suggests that foam rolling enhances the range of motion and diminishes DOMS. The application of pressure through foam rolling or massages boosts circulation, aiding in delivering oxygen and nutrients to the affected area, thereby reducing inflammation and tenderness.
A cautious approach is necessary, ensuring that rollers or massage tools are applied solely on soft tissue, avoiding direct contact with bones or joints. Similarly, massage guns, employing percussive therapy, enhance muscle blood flow, potentially aiding post-workout muscle recovery. [3]
