The initial stages of training often leave your muscles sore and aching. Here are some tips to help you overcome the pain and train more effectively.
- Get enough sleep to repair muscle tissue
Sleep helps restore energy to the body after a long day of work, reduces stress, improves memory, stimulates creativity, helps control anger, and contributes to a longer lifespan. In addition, according to expert research, the body burns 55 calories per hour while you sleep. A “standard” sleep (6 to 8 hours) will help you burn 330 to 440 calories. Furthermore, the body detoxifies and heals wounds while sleeping. A good, deep sleep will repair damaged muscle tissue from training, leaving you feeling refreshed and with less muscle soreness if you continue training the next day.
2. Supplementing Protein (Both Raw Protein in Food and Protein Powder)
In a report on the use of medicine and science in sports, experts stated that protein helps you feel full longer and recover muscles quickly after exercise. For those wanting to lose fat, eat more white meat (chicken breast, steamed or boiled fish), and egg whites. For those wanting to gain muscle, eat more beef and fish.
It is recommended to buy and use reputable protein powder products with clear origins and quality.
In addition, supplementing with pure protein in protein powder is also very important, especially for those training to build muscle. Protein powder can be mixed with smoothies to supplement vitamins and make it easier to drink. Pure protein in protein powder and whey protein helps quickly replenish energy and restore muscle function.
- Stretch daily
Don’t underestimate the importance of stretching, as it can help prevent injuries, improve flexibility, increase blood flow to the muscles, and especially aid muscle recovery after exercise. Don’t stretch haphazardly; avoid jumping or bouncing while stretching (as this can cause injury). Stretch from both sides to maintain balance.
