7 Muscle Recovery Tips to Reduce Muscle Soreness

After every intense workout fatigue sets in body of any sportsman. The most common manifestation of intense exercise is muscle soreness, which can last from two days to a week. For a better performance at gym it is necessary to know what to do in order to recover quickly and to relieve muscle pain as far as possible.

Muscle soreness can occur when you are doing a movement pause too long.Muscle Recovery is important to make the difference between muscle soreness and muscle cramps. Unlike the first one, muscle cramps are involuntary contractions of the skeletal muscle. Whether it involves a part or the whole muscle, cramps can occur in the most unexpected moments.

Let's see the 7 muscle recovery tips and how you can reduce muscle soreness and cramps:

1. Active recovery of muscle
Some studies have shown that the best muscle recovery is made by doing exercises at low intensity. The studies shows that active recovery immediately after exercise, reduces lactic acid in the body, more intense than the total quiescence. Researchers have found that low intensity activity stimulates blood circulation and the athlete has a better ability to relax because the muscles are receiving more nutrients and electrolytes.

So, after you finish your training, do some cardio exercises for 15 minutes slowly, or go for a walk in the park or everywhere you want for 20-30 minutes.

2. Take a shake after every training
To fill your batteries and bring important nutrients to your body, in order to recover and relieve muscle soreness that may occur the next day, consume a shake full of carbohydrates with rapid absorption and proteins.

3. Drink more water, preferably electrolyte water.
What is the most important benefit of electrolyte water?

Well, besides that hydrates you, it brings you magnesium, potassium, calcium, and sodium. These are important elements for muscle recovery and to reduce fatigue. Sodium you can add drinking bottled water, for potassium, bananas are the most important source. Grains, nuts, green leafy vegetables are important sources of magnesium. To consume calcium electrolyte, the plan includes calcium-rich foods each day such as (soy) milk + cereal, yogurt.

4. Massage
Go to a massage saloon or you can massage yourself the muscles that were subjected to effort. Increases blood circulation, helps post-workout recovery and reduce the level of lactic acid from muscles.

5. Take enough sleep
Sleep at least 8 hours a night and even more in days when you are training. If you can, sleep afternoons, even 30 minutes can be beneficial in the recovery. Remember: Muscles are growing when you are resting, NOT when you are training. Going to gym represents only 25-30% of the bodybuilding equation. Remaining pieces are occupied by resting and nutrition. I need a whole article to enumerate the importance of a good sleep for muscle recovery and relieve muscle soreness.

6. Consume large amounts of VITAMIN C
Besides the antioxidant effect, vitamin C has many other benefits such as: strengthens your immune system, reduce bad cholesterol, prevents scurvy and has an important anti-inflammatory role so it can reduce the muscle pain or muscle cramps.

7. Take a hot-cold shower when you get home
Increases blood circulation, so your muscles will receive more nutrients and will be able to recover much faster. It also boosts your immune system and helps to prevent the common colds in winter.