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Better Muscle Recovery In 6 Steps

How do you speed up muscle recovery? It’s a question that many people ask themselves. If you are someone who spends hours in the gym training, then you know how much pain a hard workout can inflict on your muscles. However, when it comes to speeding up muscle recovery time, there are six ‘musts’ that you need to focus on doing. Let’s look at how you can achieve better muscle recovery in 6 steps.

Better Muscle Recovery Reduces Soreness & Encourages You To Workout
Better Muscle Recovery Reduces Soreness & Encourages You To Workout More — Image By Jonathon Borba @ Pexels

Better Muscle Recovery Step #1 Drink Enough Water

First and foremost, you need to make sure that your body is adequately hydrated. When you aren’t drinking enough water each day, the amount of time it takes for your muscles to repair themselves will be slowed down. You can easily avoid this by making sure that at least half of all the fluids that you drink on a given day consist of water.

According to dietary guidelines avoiding cordials, juices and soft drinks when working out reduces your carbohydrate intake, as these are often carb heavy fluids. These drinks also lack adequate sodium, which can help to boost your electrolytes that are often depleted due to sweating while working out.

Sports drinks, on the other hand, help to boost your body’s electrolytes. But they’re also heavy in sugar making them carbohydrate dense.

TIP – If you don’t want to drink water all the time and want to keep hydrated, then consider eating vegetables and fruit that are higher in water content. Some great options are celery, water melon and oranges. Other muscle building fruits for better muscle recovery and gains are pineapple, apples, pears, honey dew melon and grapes.

Better Muscle Recovery Step #2 Sufficient Sleep

getting adequate sleep is one of the most important things that you can do in order to help your muscles recover faster. Sleeping for at least seven hours each night will go a long way towards helping your muscles repair themselves. When you are sleeping, your body produces human growth hormone, which aids in cells repair. Therefore, if you don’t get enough sleep each night, your body won’t be able to undo the damage done in the gym as quickly. And this can mean a longer recovery time for you.

TIP – If you find sleeping for at least seven hours nightly, then consider adjusting your routine. Turn off screens earlier and prepare yourself for sleep. This approach lets your brain and body relax and switch off.

Better Muscle Recovery Step #3 Exercise Regularly

If you want to ensure better muscle recovery, then it is important for you to exercise regularly. When you work out on a regular basis, this helps to stimulate the production of collagen, which is one of your body’s most essential building blocks. When it comes to muscle recovery, collagen plays a critical role in this process, so you need to get enough exercise if you want to prevent injuries from occurring. Plus, it helps you to maintain firm skin and give your body that overall durability.

TIP – Working out regularly is said to be the elixir of youth. Many bodybuilders, weight lifters and gym goers look and feel years younger than their age. According to research this occurs because exercise increases blood circulation and assists in heathy cell, DNA and system function in the body.

“I’m Not Strong Because I Have Big Muscles. I’m Strong Because My Mind Is Capable Of Achieving Anything.”


Better Muscle Recovery Step #4 Consider Cannabis Oil

Incorporate Cannabis Oil, or Delta 8 vapes into your workout routine if you want to increase muscle recovery. According to research, there were significant muscle recovery benefits associated with the regular use of CBD. People who incorporate CBD into their workout routine experience much less pain and inflammation. CBD and other Cannabis related products are more accessible than ever, you can purchase this oil online from various stores and 24-hour dispensaries in your area. However, before buying it is also essential to check to see if CBD use is legal in your area, and especially country.

TIP – Bodybuilders, power lifters and other athletes use CBD to assist in muscle recovery and to relieve muscle soreness. However, it’s important for you to know why, how and when to use CBD to get the most benefit from its use.

Better Muscle Recovery Step #5 Supplement With L-Glutamine

If you want to speed up muscle recovery time, then it is important for your muscles to be as healthy as possible. One of the best ways that you can do this with ease is by taking a glutamine supplement on a regular basis. L-Glutamine helps to provide fuel and nutrients directly to your cells which will go a long way towards preventing injuries and torn muscles.

TIP – Always use supplements as directed and make sure you check with your doctor to ensure the supplement is compatible with other medications you take, and any illnesses you may have. This safeguards you against side effects, and lets you maintain your health to your best capability.

Better Muscle Recovery Step #6 Stretch Your Muscles

When it comes to speeding up muscle recovery time, one of the most important activities that you can do is stretch your muscles before and after a workout. You need to make sure that you are doing at least five minutes of light stretching before you workout and that you pay particular attention to those muscles you are using. After a workout focus on an all over body and specific muscle stretch as you often work most of your muscles when working out.

TIP – While it is important to stretch pre-and-post-workout there are specific stretches that you should do to maximise better muscle recovery. Not all stretching is ideal. Therefore, knowing when to stretch and why stretching helps your body is essential.

Better Muscle Recovery Key Takeaways

In order for your body’s cells to repair themselves more easily, it is important for you to:

  • Keep your body properly hydrated;
  • Get enough sleep every night;
  • Exercise with regularity;
  • Incorporate CBD into your workout routine (if it’s legal in your area);
  • Take glutamine supplements each day; and
  • Stretch the right way before and after each workout.

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