15 Proven Tips to Maximize Muscle Recovery

Living an overall healthy lifestyle is the most important step you can take to maximize your recovery from working out. No recovery method can make up for poor nutrition and a lack of restCredit Image: FatCamera/Getty ImagDespite what you may read on some fitness blogs, there’s no better way to help your muscles recover than by eating healthy foods and getting a good night’s sleep.

Many people believe they need expensive supplements to achieve results from their workouts. Although some supplements have benefits, you’maximize performance unless you’re already taking care of the basicIn this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness programHow our tips are categoriWe’ve divided our tips into five categoriesfodrislifestyle habthings to avKeep in mind thatfollowing tips are meant to give you ideas of how you can improve your muscle recovery, but they aren’t meant to be a comprehensive list that you need to follow point for point.

Your body type, fitness goals, and current level of fitness all play a role in determining the best way to recover. Some techniques, like contrast baths, may help you recover, but their effects are small and likely only relevant to you if you’re an athletWas this helpfulFoo1. Protein post-workWhen you exercise, the proteins that make up your muscle fibers become damaged. Consuming protein after your workout can help give your body the raw material it needs to repair this muscle damagResearch has found that 20 to 40 gramsTrusted Source of protein, or roughly 0.4 to 0.5 g/kg (0.18 to 0.22g/lb) of body weight, is enough to maximize muscle growth.

2. Protein pre-workoEating protein before your workout may help increase muscle protein synthesiAs with post-workout recommendations, researchTrusted Source has found 0.4 to 0.5 g/kg (0.18 to 0.22g/lb) of body weight to be the optimal amount3. Carbohydrates post-workoYour muscles store carbohydrates in the form of glycogen for energy. During short-duration and intense exercise, your muscles use this glycogen as their primary form of energyIf you need to rapidly restore glycogen levels in less than four hours, such as when performing back-to-back workouts, the International Society of Sports NutritionTrusted Source recommends consuming 1.2 g/kg of body weight per hour with a focus on carbohydrates with a glycemic index (GI) over 70.

White rice, potatoes, and sugar are three examples of carbs in this GI rang4. Eat an overall balanced diEating an overall healthy diet can ensure that you don’t develop any nutrient deficiencies that may impair your muscles’ ability to recoverAs a general rule, this meanminimizing your consumption of ultra-processed foeating plenty of fruits and vegetablgetting at least 1.4 to 1.8 gramsTrusted Source of protein per kilogram of body weight (0.6 to 0.8 g/lb)