Many people put so much effort into training yet fail to maximize their recovery which inhibits maximum results. There are many important variables which help promote recovery.
The opportunity for muscle growth begins the moment you stop lifting, and that growth can’t happen without proper recovery protocol. Muscles don’t grow in the gym; they grow after. When you lift heavy, muscles suffer micro-tears and are actually broken down via a process called catabolism. Immediately after you lift, your body begins repairs, but it needs your help.
At the end of your training session take time to do some decompression movements. Usually 5-10 minutes of decompression with a focus on diaphragmatic breathing can really help start the recovery process. It will also help prevent some soreness.
Also, you want make sure you get quality protein after your workout as well as throughout the entire day. Shakes are great post workout options but solid meals with proper macros are ideal for most of your nutrient intake.
Another way to promote recovery is getting quality sleep at night. Usually between 6-8 hours suits most people’s needs. Make solid sleep a priority. Also, massage therapy, hot and cold therapy, are great ways to enhance and maximize recovery!