Best Natural Muscle Recovery Tips After Leg Day

After-difficult leg workouts, the feeling of accomplishment gained offers a sense of pride. For some of us, however, the post workout soreness that follows can truly test our patience. No need to fret, recovery does not need to be expensive. This article outlines natural and easy recovery strategies that will have you feeling better, stronger and faster after leg day.

• After exercising, a cooldown is critical and just as important as the workout itself.
• Showering helps clear the mind and relaxes the body.
• Moreover, light cardio for a set time of exercise helps keep the blood flowing.
• Static stretching of the hamstrings and quadriceps may be of great help too.
• Increase blood circulation to the muscles with a foam roller.
• This can help facilitate recovery for the muscles and reduce tight sore muscles.
• Stretching helps improve muscle soreness and increases flexibility.

Exercises require the right fuel before and after the given workout. 

• Proteins play a crucial role in repairing muscle tissue post workout.
• Carbohydrates are likewise critical in replenishing lost energy.
• Having a balanced meal consisting of both carbohydrates and proteins offers faster replenishment of glycogen.
• Rich in proteins, eggs and lean poultry are excellent post workout meal options.
• Potassium-rich foods such as bananas and sweet potatoes provide healthy carbohydrates.
• To eliminate waste, drink plenty of water and stay hydrated. 

Some athletes drink cherry juice as a remedy for muscle soreness.Compounds found in watermelon juice may also help alleviate muscle soreness. 

• Rest and sleep are the most effective tools for recovery after a leg day workout.
• Rest days are recovery days, and recovery days are crucial for the body to heal.
• During sleep, growth hormones are released to repair muscle fibers.
• 7-9 hours of sleep should be the target to optimize muscle recovery.
• Inadequate sleep tends to slow the recovery timeframe and hinder muscle growth.
• Prioritizing and taking ample time off from training can help avoid overtraining and control muscle soreness. 

A healthy diet is the best foundation, but supplements can be helpful.

After an intense workout, a well-balanced meal may aid recovery, but in some cases, supplements may be necessary. 

• For an excellent protein dose, protein powder is a convenient option.
• For some, creatine may support muscle strength and aid recovery during the post-workout recovery phase.  
• Electrolyte drinks are helpful to replenish lost minerals during an intense workout session.  
• Consult a healthcare professional when considering supplements to a workout routine.

Recovery, in the context of the described training, is targeted towards the emphasis of the body's cooldown, fortifying, and resting. After intense workouts, the body's cooldown enables fortification of the muscles. Coupled with proper nutrition and ample rest, muscle recovery augments naturally. Paying attention to how the body feels and allowing for recovery time enables optimized recovery and ‘fortification’ during workouts in the future.