Speeding Up Muscle Recovery

Like most types of intense training, martial arts are based on pushing the human body to its limits and beyond, which often means having to tear and recover muscle tissue, allowing for great strength and flexibility. Muscle recovery is one of the biggest challenges that martial artists need to overcome as they train, as it can be a painful and drawn-out affair. Luckily, there are a number of simple and easy ways to speed up the muscle recovery process.

Better Quality Sleep

Countless studies have shown the incredible benefits of quality sleep, and almost all health experts and doctors around the world agree that getting enough sleep on a daily basis is key to living a long and healthy life. And this applies to muscle recovery as well, as most of our body’s regenerative processes are undertaken when we are asleep, especially when REM cycles have begun. Not only does it improve muscle recovery, but sleep can improve our mood, speed up our metabolism, and provide better heart health.

Hydration

The human body is made almost entirely out of water, and its vital component to ensuring that all our cells are functioning properly. Water, along with a number of other organic compounds, are the driving forces behind the repairs our body makes to damaged muscle tissue, and without adequate water, the cells simply can’t do their jobs. Staying hydrated by drinking around 2 or more litres of water a day, along with protein shakes, should significantly speed up the recovery process, and it’s a good idea to try and make a habit of it, such as taking a sip of water every 10 minutes while playing the online slots Singapore makes available.

Protein Intake

Muscles are built mainly out of proteins, and our bodies need about a dozen different proteins in order to function correctly. The problem is that the human body is not able to make around half of the necessary proteins, meaning that we need to get the rest of the proteins from different sources. Without adequate protein intake, we can become fatigued, weak, and our muscles have a very difficult time repairing themselves. Cottage cheese, greek yoghurt, lean chicken, and fish are all excellent sources of protein, and should be part of every trainer’s daily diet.

Taking a Cold Bath

Muscular tension and pain can become a serious problem, especially for those that have pushed themselves a little too far during training. When it gets too bad, taking a cold bath might help. While most people believe that a hot bath is enough to soothe muscle pain, research has found that having a cold bath after an intense workout can lessen the degree of inflammation and pain that a person feels for up to two days. Ice water works the best, as the extra cold can cut down on how much inflammation the muscles experience. To further reduce inflammation, microwaving a mixture of honey and lemons and then applying the mix with a warm towel can help, as both lemon and honey has been proven to reduce muscle soreness.