Flax seeds contain abundant nutrients and have powerful antioxidant properties. Their high content of protein and minerals help energize the body, increase endurance and allow the muscles to heal faster after an injury. Take 1 to 2 tbsp. of ground flax seeds a day by adding it to your cereal, milkshakes or other food. You may also take 1 to 3 tbsp. of flax seed oil daily by adding it to your drinks or taking it plain. Flax seeds don't usually cause undesirable side effects. However, due to their high fiber content, some people may experience diarrhea or abdominal discomfort.
Ginger is not just a culinary spice but has also been used for its medicinal purposes for centuries in India and China. This pungent herb can help improve cardiovascular health, aid in digestion, relieve nausea, ease muscle pain and mediate muscle recovery. You can use the fresh roots in cooking, drink ginger tea or take encapsulated ginger extracts. According to the University of Maryland Medical Center, the daily ginger intake for an adult should not exceed 4 g. Although side effects are very rare, excessive consumption of ginger may lead to heartburn, diarrhea and oral irritation.
Siberian ginseng is known for its ability to help relieve fatigue and fight stress. Stress increases the level of cortisol, a hormone that can cause muscle tissue to break down. By reducing stress, Siberian ginseng therefore can prevent muscle loss and improve physical stamina. This beneficial herb is available in various forms: tablets, liquid extracts, capsules and dried roots for tea. Due to its possible side effects, such as high blood pressure and insomnia, you should consult your doctor about the proper daily dosage.
Having a whole body massage is something most professional bodybuilders do routinely as a part of their muscle-building programs. A massage improves blood circulation, reduces muscle spasm and stretches tight muscles. Plus, it reduces stress and creates a deep sense of relaxation that results in a lower level of cortisol. If having someone massaging your body is not something you are comfortable with, a good massage chair will also do the trick. Nowadays there are various types of massage chairs that can give you a relaxing deep-tissue massage from head to toe.