All too often, you overdo it at the gym and the next day you are too sore to go back. This can happen because you’re not doing enough to recover. Here are some insights for muscle recovery so you can return to the gym with the best chance of avoiding injury.
What is muscle soreness?
Muscle soreness is when your muscles are too sore to move. When your muscles are too sore to move, you’re going to experience muscle fatigue, which is an active form of muscle damage. Fatigue and soreness are both forms of damage to your muscles. It takes time for your muscles to fully recover. Therefore, recovery is a process that has to be observed over time. In fact, it can take as long as a week to get back to the normal strength level of your muscles. Don’t try to force your muscles to do anything. When it comes to lifting weights, you need to know your limitations and also the guidelines given to you by your coach. Don’t push beyond what you know your muscles can do.
Why does muscle soreness occur?
Soreness is an important part of your recovery routine. It signals your body that it has done something it’s not used to, but it does not have to be as severe as that one time you did a ton of squats, went on a leg press machine for 20 reps and then did deadlifts for 10 times the prescribed weight. You can do these too, just make sure you do the exercises properly to not cause injury. Let’s take the classic 15-rep squat. You could literally do 100 reps of a 15-rep squat, but it’s important to remember to recover, especially if you do it in a state of fatigue. If you do the exercise at too high a weight and you do too many reps without taking enough rest between sets, your nervous system will simply store that stress and energy.
How can we recover from muscle soreness?
Firstly, some people can’t even go back to the gym after a hard workout, so your recovery should not be dependent on your effort. If you don’t push yourself at the gym, you’re probably going to perform the same way at the gym. If you do the same exercises every time you’re doing them, you’re just going to get weaker. You also shouldn’t go in and do a routine you’re not used to. Because of the impact your body has, the best way to overcome muscle soreness is to reduce the impact you’re putting on it by doing different exercises or by varying your training schedule.
What are the best foods for muscle recovery?
In order to be healthy and achieve your fitness goals, you must eat a balanced diet that includes protein and carbohydrates. For muscle recovery, aim for carbohydrates (the body needs carbohydrates to rebuild muscle). Choose foods with a high glycemic index, such as bananas, pasta, oatmeal, potatoes, and rice. Aim to eat only on an empty stomach for best results. You also want to choose foods with a low glycemic index such as egg whites, salmon, pork, and fresh greens. Choose your workout carefully so your body can adapt to it, not the other way around.
Overdoing it in the gym isn’t as hard as it used to be. You just have to know how to do it and what to avoid. If you do everything right, you should be able to return to the gym after a tough workout and feel good.