Cycling can be tough on your body, especially on your hips and legs. CNet warns that if you don’t allow those muscles to recover properly, it could lead to poor performance or even injury during your next training session. Moreover, it’s important to note that muscles don’t actually develop while you’re cycling, but during the next few hours that they’re resting.
From drinking protein shakes to taking a cold bath, here are six muscle recovery tips you can do after cycling.
Drink a protein shake
After every workout, your body will experience what is called the “anabolic window” or the 30 minutes where your muscles are more receptive to proteins—the substance they use to repair themselves. This is why we suggested drinking a protein shake immediately after cycling, as part of our discussion on the ‘Best Pre and Post Cycling Food’. There are many types of protein shakes, but for athletes, whey protein comes highly recommended. Whey is a type of milk protein that gets absorbed by the body quickly, so it’ll help your muscles recover much faster.
Try CBD oil
According to Bustle, muscle soreness after exercising is largely caused by microscopic tears, leading to inflammation. Fortunately, cannabidiol (CBD) has been proven to have anti-inflammatory and pain-killing effects, which makes it a great option for soothing aching joints and muscles. If this is your first time, Parsley Health recommends starting your CBD oil journey slowly. Begin by ingesting 5mg before moving your way up to 40mg, depending on your body’s reaction to the tincture. You can even mix it in your favorite smoothie or drink so it’s easier to swallow. Although like any medication, it’s still best to check in with your doctor before trying anything new.
Take a cold shower
Cold therapy reduces the blood flow to the area where it’s applied, which slows the rate of inflammation. In the case of particularly sore areas (such as thighs and ankles), it helps to massage it with an ice pack for 20 minutes, every four to six hours until it goes away. But for whole-body muscle therapy, you can definitely benefit from a cold shower after cycling. Just remember to do it after you stop perspiring so the cold water doesn’t enter your open pores.
Wear compressions tights
Whenever you cycle or do other forms of cardio, your body uses up significantly more oxygen. This is why you’re always short of breath after a ride. The lack of oxygen causes your muscles to produce lactate—the mineral responsible for soreness. Compression clothing works by narrowing your veins, causing your blood to circulate much faster, thus producing more oxygen. For cyclists, what you need are compression tights so that the recovery process is concentrated on your legs. They work best if worn during the 12 to 48 hours post-cycling.
Go for a massage
Much like compression tights, massages also help with blood circulation, which aids in the recovery of muscles. Plus, it can help alleviate the pain in between your aching joints. If you don’t have immediate access to a massage therapist, The Healthy suggest relaxing the sore areas (for instance, your legs) on a sock stuffed with a couple of tennis balls before moving your muscles back and forth. They may not exude the same pressure as expert hands, but the weight of your body can do the trick too.
Get plenty of sleep
Finally, one of the simplest yet most effective ways to repair your muscles is to get a solid seven hours of sleep. An article by The Guardian found that the human growth hormone (HGH) plays an important role in the growth and repair of muscle tissues. It’s produced in your brain’s pituitary gland, so HGH is most abundant when your brain is at its slowest. Or, in other words, when you’re in deep sleep.
While straying off your bike for a few days is enough to get your muscles to recuperate, some practices can help them recover more efficiently. So if you want to be back on the road as soon as possible, try some of the above tips.
