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Six Proven Ways to Improve Muscle Recovery

Posted by Erik Eidissen on
man running in sunset


As we exercise and put our muscles to work, it is crucial that we also give them the time to recover. Not allowing your muscles recovery time can lead to muscle strains and pulls, stiffness, and limited growth. The recovery time is when your body will rebuild muscle tissue and become stronger than it was before. There are ways to support your body’s muscle recovery both internally and externally. These seemingly simple steps are significant in aiding your body’s recovery process and improving your overall mood and well-being.

Hydration

Staying hydrated before, during, and after a workout not only gives you more energy but also helps you recover faster. Dehydration leads to increased heart rate as our blood volume decreases. This results in our blood thickening, which leads to slower recovery. Consuming electrolytes can also help the body stay hydrated. The electrolytes help direct the flow of water in our cells, which assists in recovery and rehydration. The following sources are excellent sources of electrolytes:

  • Watermelon
  • Pickles
  • Nuts
  • Avocado
  • Electrolyte Chews or Supplements
  • Fruit smoothies

Healthy Diet

Along with hydration, maintaining a balanced diet is essential. After putting your muscles to work, you need to replenish them. Foods that are high in antioxidants support the body in muscle recovery. In addition to the food and drinks listed above, some other really solid post-workout snacks include bananas, spinach, chia seeds, protein shakes and almond milk to name a few. These ingredients can easily be thrown into a blender with some ice and all be consumed at once for the perfect recovery snack.


However, sometimes there isn’t enough time to incorporate and maintain a perfect diet, and most healthy gurus use supplements as a compliment. OMEGA+++ is a supplement that will help your body optimize blood flow and as a result, your muscle recovery process. Our advanced formula blend is three times more effective than krill oil and fish oil in supporting the circulatory system.

OMEGA+++ is a proprietary multi-action formula designed to help maintain and improve circulatory health. We use omega fatty acids 3 (EPA and DHA) and 9. OMEGA+++ is also strengthened with vitamin K2, CoQ10 Extended Release, egg bioactive growth factors, and borage oil. This gives our formula a unique boost of efficiency that supports healthy blood flow and improves overall circulatory health.

The OMEGA+++ supplement also comes with other health benefits and:

• Supports cardiovascular, neurological, and joint health.

• Supports memory and cognitive functions.

• Maintains the necessary amounts of omega-3 needed to support healthy joints and bones.

• Helps protect, rebuild, and restore the structure and functions of brain cells while shielding the brain from oxidative stress.

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Heat- and Cold Therapy

Heat and cold treatments are things you can do to address your muscle’s needs and apply relief for any pain or discomfort. Typically if your pain is chronic or recurring, it is best to use heat treatments as the heat increases blood flow to the affected area. To relax your muscles with a heat treatment, consider using a heating pad, hot compress, or sitting in a sauna.

Cold treatments can be better for one-off aches or newer injuries, as the coldness decreases swelling and pain. To treat your muscles with cold therapy, try things like submerging in an ice bath, isolating, and treating only the sore areas with ice packs or coolant sprays.

Remember that less is more when using heat and cold treatments. Limit the heat- or cold therapy to 20 minutes at a time.

Massage to Increase Circulation

Support your sore and achy muscles by giving them a massage. Tools like percussion massagers and foam rollers elevate this method of recovery. These tools can be used by both yourself or a medical professional. It is advised that you use these tools mindfully and seek medical professional guidance to avoid incorrect use that could lead to injury.

Stretching & Mobility

Stretching should be done before and after a workout or strenuous activity. Stretching before warms your muscles up and gets the blood flowing. This, in turn, can give you a better workout since your muscles are warm, and you can jump right in and begin working.

Stretching after a workout cools your body down and helps alleviate any tightness or tension. Post-workout stretching significantly improves muscle recovery because you are working through any potential soreness you may have.

Your risk of injury is also decreased when you stretch. Flexibility can help mitigate the risk of tears, sprains, or joint damage. Incurring injury means having a longer recovery time. It is essential to be mindful of your limitations and capabilities and take preventative measures to avoid injury.

Rest & Recovery

Rest and recovery days are arguably the simplest things you can do to aid your muscles’ recovery. For starters, sleep is the body’s way of recharging. This is the time for your mind and body to re-energize. Once you are well rested, plan for recovery days to allow your muscles to relax. A recovery day doesn’t necessarily mean no working out; active recovery exercises like yoga, tai chi, or going for a walk are low intensity and support muscle recovery.

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