Red Light Therapy Before Or After Workout: Which is Better?

Red light therapy is increasingly popular among fitness enthusiasts and athletes. The treatment can enhance muscle recovery, improve overall performance, and reduce post-workout inflammation.

Most people associate RLT with skincare procedures. However, low-level wavelengths of red light have positive effects even in the muscles. 

Here, you will learn the benefits of using red light therapy for workouts. We will also answer whether you should use red light therapy before, during, or after workouts.

Red light therapy uses devices fitted with light-emitting diodes (LEDs). The devices produce red and NIR wavelengths of light, which you expose to your skin. LED therapy devices shine red and NIR wavelengths at 630 nm to 850 nm through the therapeutic window.

The specific wavelengths of red and NIR light penetrate the skin and get absorbed into the cells. The science behind red light therapy stems from its impact on cellular function. 

Its impact on cellular function creates a biochemical reaction that has a therapeutic effect on cells, promoting overall wellness in your body.

Benefits of Red Light on Cellular Functions

Red light treatment has many positive effects on the human body. RLT stimulates natural biochemical processes in the cells that have therapeutic effects. Red light therapy health benefits include:

1. Increasing energy production in cells

Red light therapy works by increasing energy production in the cells. The red and NIR light photons can interact with photoreceptors in cells. The interaction stimulates the production of cellular fuel, adenosine triphosphate (ATP), in mitochondria organelles. 

Mitochondria dysfunction leads to oxidative stress and slow healing of cells. As a result, the cells don’t regenerate or replicate successfully. 

Specialized cells working at their optimal levels can replicate and rejuvenate faster. ATP accelerates the healing process of injured and inflamed tissues, improving muscle performance.

2. Reducing chronic inflammation 

The healing process of acute inflammation is a function of a healthy immune system. However, chronic inflammation causes several physical issues, like oxidative stress. The result is an imbalance between radicals and antioxidants in the body tissues.

Low-level laser therapy reduces muscle oxidative stress by increasing mitochondria metabolic energy production. Increased ATP production in the mitochondria gives cells enough resources to fight oxidative stress, helping them support muscle recovery.

3. Increases blood flow

The use of red light therapy shows that it increases blood circulation. Increased blood flow ensures the delivery of more nutrients and oxygen to cells. It also helps remove waste materials that hinder optimal cell function and recovery.

4. Increases collagen production

The common association of collagen protein to health is skin tone. However, collagen is also a key component of muscle and tendons, including cartilage. Collagen protein is present in all body tissues under the following classes:

• Type I – skin, bones, tendons, and ligaments
• Type II – cartilage 
• Type III – muscles and organs

Increased collagen production helps repair muscle micro-tears and more extensive traumatic injuries in muscle tissue like blunt trauma.

Benefits of Red Light Therapy On Muscle Recovery

Hundreds of placebo trials have shown that using red light therapy improves performance in physical activity. Other benefits include enhancement in strength, speed, and stamina. It also helps muscle repair after strenuous workouts and a faster return to exercise after injury. 

The benefits of red light therapy on muscles include:

1. It helps in muscle recovery and faster healing of injuries

Red light therapy helps muscle repair and tissue healing through faster cell rejuvenation. It is particularly beneficial for athletes with potential muscle damage or risk of injury after strenuous training. 

2. Reduced inflammation and pain

The anti-inflammatory effects of red light therapy help alleviate pain and swelling. Due to this significant therapeutic effect, red light allows for a more effective and faster recovery time. 

It is beneficial for athletes who are prone to exercise-induced muscle damage and injuries during workouts or competitions. 

3. Increased Blood circulation 

Increased blood circulation to the muscles ensures a better supply of vital nutrients and oxygen. It also helps remove lactic acid – a metabolic waste that causes muscle fatigue and soreness.

4. Enhanced muscle performance 

Regular red light therapy also has positive effects in enhanced muscle performance. RLT improves strength, athletic performance, and endurance by boosting ATP production. Also, by reducing inflammation, red light therapy helps athletes recover post-exercise.

Other benefits of using red light therapy for fitness include

• Increases muscle mass, muscle strength, and endurance
• Reduced delayed onset of muscle soreness (DOMS)
• Reduces shortness of breath and increases oxygen uptake
• Prevent workout-induced muscle damage
• Reduces oxidative stress
• Reduced overall body fat
• Reduce the circumference of a muscle group in areas such as the waist, thighs, and hips.
• Reduce insulin resistance
• Helps to improve sleep
• Enhances the effects of fitness goals 

Benefits of Using Red Light Therapy Before Exercise

Red light therapy is an umbrella term that applies to using both red and near-infrared lights therapeutically. So, what are the benefits of using red light therapy before exercise?

There is a lot of support in favor of using pre-workout light therapy with red and NIR light. The reason may stem from its effects in boosting cellular functions. 

1. Boost Endurance

A 2015 study in Sao Paulo, Brazil, shows that using red light therapy before exercise has significant benefits. Pre-workout red light therapy improved endurance, number of repetitions, and faster post-exercise recovery.

2. Reduce Muscle Damage

A 2012 study of 22 untrained male athletes showed increased performance in the treatment group. According to the study, the group exhibited decreased muscle damage and workout-induced oxidative stress that causes muscle fatigue.

3. Boost Muscle Growth

A 2018 research study in Brazil showed significant strength and muscle mass growth changes after pre-workout red light therapy. The study involved 48 male volunteers, with a control group receiving a placebo over 12 weeks. 

The researchers also suggested that red light treatment can help with post-workout injury, strength-building, and rehabilitation.

4. Reduce Muscle Fatigue

Another 2018 study assigned 16 male athletes into four groups. Three groups used red light treatment before exercise, while the control group had no therapy. All treatment groups significantly reduced muscle fatigue compared with the control group.

Benefits of Using Red Light Therapy After Exercise

Post-workout red light therapy is a convenient way to accelerate full-body wellness through faster muscle recovery. Using wavelengths of red light after exercise can also improve performance.

1. Boost Recovery

A 2016 study shows that stimulating the quadriceps muscles with wavelengths of red light after exercise helps reduce muscle damage and delayed onset muscle soreness (DOMS). It also shows increased athletic performance, muscle mass, and recovery.

2. Increase Muscle Performance

Thirty-six males participated in a 2011 study in Brazil and the US. The study results reveal that post-workout red light therapy increases muscle performance compared to strength training.

Should You Use Red Light Therapy Before, During, or After a Workout?

There is no clear consensus amongst wellness researchers on when it is best to use red light therapy for optimal fitness results. Since it is impractical to undertake red light therapy during workouts, there is very little data on the subject. 

The only type of workouts that can incorporate red light therapy are those that don’t involve moving around, like treadmills, stationary bikes, stair-steppers, push-ups, or sit-ups. Some evidence suggests using red light therapy during workouts or between sets helps improve performance and reduce muscle fatigue. It is unclear whether the red light benefits are greater before, during, or after a workout.

A wealth of evidence shows the positive effects of red light therapy before and after a workout. Since red light therapy for workouts is a relatively new phenomenon, most data relate to the overall effectiveness of photobiomodulation. More studies will give us detailed information about using red light therapy for workouts. 

However, if you can not use RLT throughout, consider using it after a workout to help boost recovery and reduce inflammation and oxidative stress.

1. Red light therapy before a workout can:

• Improve performance and endurance
• Prevent muscle damage
• Help extend workout and increase stamina
• Reduce post-workout soreness
• Shows effectiveness in reducing body fat

2. Red light therapy after a workout can:

• Reduces oxidative stress
• Reduces inflammation
• Speed up muscle repair and recovery
• Reduces healing time for wounds and injuries

How to Use RedLiteX for Better Workout Performance

• Prepare your skin for maximum light absorption. Clean off makeup, sunscreen, and dirt that may prevent the wavelengths of light from penetrating your skin
• Use the device from the recommended distance to reap maximum benefits
• Start slower with low-level exposure. Never use the device when it is too close, as this may result in skin damage due to heat and overexposure. 
• Ensure you keep track of body changes, especially the skin. Stop and seek medical advice if you notice any abnormalities after use.
• Be consistent with your therapy. Red light therapy requires 3-5 weekly sessions and extends to months before visible results. 
• If you are using other fitness treatments, don’t discontinue. Red light therapy complements your fitness program but is not a magical fitness solution. However, if you have other underlying issues, you need to consult with your healthcare provider about using red light therapy.

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