How to recover well and reduce muscle soreness post workout (part 2).
#2. Get a good night sleep!
I know, snooze fest topic right? 😴😆
Your mom has been telling you that for half your life! But it’s the truth, it’s a fundamental pillar for maximizing muscle growth and recovery. Did she know that? Maybe not, but it doesn’t matter, that’s why you should always listen to your mom. 😉
There are SOO many awesome things that happen in our body when we sleep, but I want to highlight specifically what happens in muscle growth and recovery.
During sleep, the body begins to repair the microtears in muscle tissue, caused by your latest workout. 🏋️♀️
Additionally, sleep facilitates the synthesis of new proteins, which are essential building blocks for muscle growth and recovery.
Quality sleep allows the body to efficiently utilize nutrients to rebuild and strengthen muscles, ultimately enhancing muscle mass and improving overall performance. 💪
So prioritizing your sleep is more than ‘feeling good’ when you wake up, it’s a key component in maximizing the results of your workouts and achieving optimal muscle growth and recovery!
Bonus: When you sleep there is also a consolidation of motor skills and coordination that occurs! So that new move you struggled with is going to be a bit easier when you attempt it again the next time! 🕺
If you get a poor night sleep, or get to bed late every once in a while, don’t stress it. But if you are consistently stay up too late, it may be best for your health to make some changes! ✅
The 7-9 hours seems to be a consistent recommendation for how much sleep to get. But you can also do a few simple things to make your sleep quality better including:
1. Reduce screen time before bed (at least an hour before).
2. Reduce caffeine intake as the day progresses.
3. Avoid stressful topics or news etc a few hours before bed.
4. Get rid of the light! Black out curtains or sleep with a mask.
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