Hard training is vital to getting the results you want from your workouts. But, no matter how hard you push in the gym, you won’t get the best results possible without proper nutrition and recovery. Put another way, there is no substitute for good eating and quality sleep.
Here are 7 tips to maximize muscle recovery and make sure your efforts in the gym don’t go to waste.
Eat Enough Protein
Consuming enough protein is essential for recovery (not to mention everyday health and longevity). It provides the structural building blocks (essential amino acids, EAAs) that your body needs to repair damaged tissue, including muscle fibers, build new tissue, repair wounds, synthesize hormones, and digest food.
Not eating enough protein severely limits your body’s recovery capacity and can lead to increased muscle soreness (DOMS).
How much protein should you eat each day?
Physically active individuals are encouraged to consume ~1 gram per pound of bodyweight. So, if you weigh 135 pounds, then you want to eat 135 grams of protein per day. Ideally, you would evenly distribute this amount over your daily meals/snacks and get it from high-quality protein sources, including:
- Lean red meat
- Poultry
- Lean pork
- Fish
- Shellfish
- Dairy
- Eggs
- Protein Powder (whey, egg white, vegan, etc.)
And, if you’re not sure how much protein to eat or you’d like some help tracking your daily protein intake, download the 1UP Fitness App which makes tracking your protein intake (and calories) easier than ever!
Embrace Carbohydrates
Carbs are a polarizing topic in the fitness industry (at least in the eyes of certain “gurus” and influencers). The reality is that your muscles crave carbohydrates, particularly for high-intensity exercise like resistance training, spring, interval training, etc. Carbs (glucose) help your body hit that “5th gear” they need to crush PRs and get results. They also help your body to recover more quickly, shuttle nutrients into your muscles (including essential amino acids, EAAs), and lessen muscle soreness, especially when paired with protein.[1]
One of our favorite post workout recovery shakes is a serving of Tri-Carb + a serving of Pure Rebuild or protein powder.
Creatine Monohydrate
Creatine is renowned for its ability to enhance hydration, increase athletic performance and build lean muscle…it also helps your body to recover faster. In fact, research finds that “creatine supplementation may speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential.”[2]
In terms of the “best time” to take creatine, there is little difference between pre workout or post workout creatine supplementation. The most important thing is to consume your daily dose (3-5 grams per day). This is why we’ve included a full 5,000mg creatine monohydrate alongside 5,000mg L-glutamine (another recovery amino acid), EAAs, and electrolytes in every serving of 1UP Pure Rebuild.
Stay Hydrated
Dehydration not only impairs performance and accelerates the onset of fatigue, it also can delay your muscles’ ability to recover from hard training. Keep in mind that exercising in a hot environment amplifies dehydration.
Water is a key part of hydration, but it isn’t sufficient. You also need electrolytes since your body loses key electrolytes during training.
Experts recommend that individuals drink ~3 cups of fluids for every pound lost. An easy way to stay on top of your hydration needs is to mix up a serving of 1UP Hydration Plus in your shaker bottle and sip on it throughout the day.
Get Enough Sleep
Sleep is a topic that we’ve touched on time and time again, which means you probably know what we’re going to say -- it is absolutely vital to optimal recovery and getting the best results possible from your diet and exercise program.
Unfortunately, significant portions of the population don’t get quality sleep on a consistent basis.[3] To make matters worse, research finds that sleep deprivation can impair muscle recovery by interfering with the body’s natural inflammatory response as well as the production of hormones that aid recovery and muscle growth.[4]
To make sure you’re getting enough sleep each night, consider these tips:
- Maintain a consistent bedtime
- Establish a bedtime ritual
- Keep your room cool & dark
- Wear loose comfortable clothing
- Avoid blue light 2 hours before bed
- Avoid caffeine and alcohol before bed
- Take a warm bath/shower
- Pray/meditate/journal
- Stretch/perform light yoga
You may also want to use a nighttime relaxation and recovery supplement, such as 1UP Super Magnesium, Recharge PM or Beauty Dream PM.
Massage
Massage is one of the oldest forms of relaxation and recovery. In fact, a 2018 evidence-based systematic review concluded that massage “... seems to be the most effective method for reducing DOMS and perceived fatigue.”[5]
A trained massage therapist (or your significant other) can apply pressure to the tight areas on your body to help “work out the kinks.”
Massages are also great for reducing stress (cortisol) which further accelerates the recovery process!
Go For a Walk
Walking, the most basic of physical activities, can do wonders to enhance circulation, boost mood, spark creativity, and promote recovery.[6,7]
Furthermore, active recovery modalities, such as walking, have also been found to be as effective as more expensive/en vogue recovery techniques such as ice baths (cold water immersion).[7]
The upsides to walking are that you don’t have to suffer in frigid temperatures or shell out your hard-earned money on cryo chambers or cold plunges!
Any problems with insufficient muscle recovery time?
Working out without giving your muscles enough recovery time can impair your workout performance and increase your risk of injury.[8]
The reason for this is that repeated stressing a particular area doesn’t allow for the microtears to fully heal, leaving them sore and inflamed. Eventually, this can lead to overuse injuries, strains or serious tears in the muscle, ligaments, and tendons.
In addition to the tips outlined above, another way to make sure you’re giving your body enough recovery time between workouts is to follow a smart training plan that strikes the right balance between adequate training stress (training volume/intensity) and rest.
If you’re not sure how to build a workout plan (or choose one), don’t worry. We’ve got you covered!
The 1UP Fitness App provides customized training plans tailored to your preferences, goals, and equipment availability to help you get the results you want. Best of all, it’s FREE!
References
- Isenmann E, Blume F, Bizjak DA, Hundsdörfer V, Pagano S, Schibrowski S, Simon W, Schmandra L, Diel P. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise. Nutrients. 2019 Mar 30;11(4):744. doi: 10.3390/nu11040744. PMID: 30935010; PMCID: PMC6521324.
- Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.
- https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
- Dáttilo M, Antunes HKM, Galbes NMN, Mônico-Neto M, DE Sá Souza H, Dos Santos Quaresma MVL, Lee KS, Ugrinowitsch C, Tufik S, DE Mello MT. Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. Med Sci Sports Exerc. 2020 Feb;52(2):507-514. doi: 10.1249/MSS.0000000000002137. PMID: 31469710.
- Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411.
- https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf
- Peake JM, Roberts LA, Figueiredo VC, Egner I, Krog S, Aas SN, Suzuki K, Markworth JF, Coombes JS, Cameron-Smith D, Raastad T. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017 Feb 1;595(3):695-711. doi: 10.1113/JP272881. Epub 2016 Nov 13. PMID: 27704555; PMCID: PMC5285720.
- Rodrigues F, Monteiro D, Ferraz R, Branquinho L, Forte P. The Association between Training Frequency, Symptoms of Overtraining and Injuries in Young Men Soccer Players. Int J Environ Res Public Health. 2023 Apr 11;20(8):5466. doi: 10.3390/ijerph20085466. PMID: 37107750; PMCID: PMC10138529.
