In most cases, your body will let you know what it needs when it needs it. The most important thing you can do to recovery quickly is to listen to your body. The Workout Recovery Mistakes You Might Not Realize You're Making Put down that water bottle—and other science-tested secrets to helping your muscles recover … … Take a scenic route home, sit with your thoughts, savor that delicious post-workout meal, or find something small you enjoy to cleanse the stress from your life. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Some athletes swear by ice baths, ice massage, or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness, and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. [3] Coconut water's natural potassium content helps you absorb the liquid you ingest, making it better than water alone. If you’re one of those people who think you “only need 5 ... 2. J Sports Sci. Don’t underestimate the importance of a good night’s sleep. For this meal, you want a solid source of protein along with some complex carbohydrates. While protein helps the body do its repair work, eating something containing both carbohydrates and protein is a good idea immediately post-exercise. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger, and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self-talk: "I can't be tired, I didn't run my best yesterday," or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.". Plus, they taste good! Even if you follow a low-carb diet, consume most of the carbs you do allow shortly after your workout. Embrace Carbs. While you sleep, amazing things are taking place in your body. 10 Tips to Speed Recovery After Exercise. Think again. Excessive exercise, heavy training at every session, or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts. Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout. Do it right, and your time in the gym becomes worth so much more. 3. Try to avoid using that muscle if at all possible, or at the very least avoid engaging in the activity that led to your injury (running, lifting weights, etc.). This helps reduce any immediate tightness after running, so you can recover faster. This approach is typical among athletes, as it ensures you push hard and improve physical fitness, while still allowing adequate rest. Healthy connective tissue is crucial for avoiding training injuries, such as tendonitis or torn ligaments, that can derail your hard-earned progress. 4. And since up to 80 percent of your immune system resides in your gut, this all begins with proper probiotic levels.[1]. 8. 5. Now, here are the big do’s you want to do as you approach proper muscle recovery. Instead, take 10 minutes for yourself. When you don't let your muscles recover, you lose strength and you risk injury. 4. Better yet, grab an … Take an easy week after you finish each program and you'll be covered. Other factors, while preventable and modifiable over the long haul, inexorably inhibit workout recovery once they’re in place: When integrating movement into your recovery routine, prioritize resistance-based exercises that challenge your body's largest muscle groups, Mooney recommends. How to recover muscles faster after a workout? Pick up a quality probiotic supplement (like this one from Revel) and you'll be all set. Think protein shakes are just for people trying to get big? Apply Muscle Creams. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Why Athletes Need Rest and Recovery After Exercise, Research Is Mixed on Whether Cryotherapy Helps After Exercise, 16 Simple Tips to Build and Improve Stamina, Good Food Choices to Eat After a Gym Workout, The 8 Best Recovery Foods and Drinks of 2020, According to a Dietitian, The 7 Best Post-Workout Supplements of 2020, According to a Dietitian, 8 Best Post-Exercise Recovery Foods and Drinks for Athletes in 2018, Causes of Muscle Soreness Days After a Workout, Ever Get Sore After a Workout? [4] The body can only handle so much, so it's vital to give yourself a breather every now and then to regain your sense of calm and control. ns. A: ... Eat the right foods—the amount of time it takes for our muscles to recover from a workout is directly contingent upon the … 1 thing you want to do is consume anti-inflammatory foods.You want to load up and get plenty of omega-3 fatty acids found in things like wild-caught salmon; you also want to get fish oil benefits from a supplement, plus consume chia seeds, flaxseeds, walnuts and grass-fed beef. It's when you rest and recover that your body repairs all those damaged muscle tissues and ensures you come back stronger than ever before. Eat Real Food. 3. While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. When you sweat during exercise, you lose a lot of water, affecting your muscles' (and other systems') ability to function. Not sure how much protein you need in a day? It's made with coconut water, one of the best natural ways to rehydrate and promote faster recovery from exercise. Even if you don't consider yourself a hardcore athlete, it's super important to periodize your training. Eighty percent of what you see in the mirror is based off your nutritional habits. Never heard of it. [2] Now is not the time to skimp on those carbs! Recover by stretching. Eat within a window of 30 to 45 minutes after your workout. Rehydrate. Hard workouts take more of a toll and are harder to recover from when your immune system isn't up to snuff. About an hour after your workout, eat a balanced post-workout meal of fresh foods. The workout is over and you're covered in sweat, visual proof of a hard effort. Use this protein calculator. Get Mobile. Chances are you're already doing a few stretches to finish up your workout. Hydrate. Grab the Foam Roller. The amount of fuel you eat will either make or break you, and far too often athletes under-eat for a few reasons: Lack of preparation or planning. Every month or so, trade your challenging program for a whole week of less-intense workouts. 2. Your body has an amazing capacity to take care of itself if you allow it some time. Get enough sleep If you want to recover muscles faster after a workout, you need to get enough sleep. Grab Some Aspirin. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. 1. Chances are you're already doing a few stretches to finish up your workout. Protein is a critical nutrient for building and maintaining muscle, so it plays a huge role in helping your muscles recover from a tough workout. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. For instance, do a lower-body workout one day, upper-body the next day. Dehydration? Collagen supplements help support joint health so you can stay in the game. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and carbohydrates. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. Your body will use them to replenish muscle glycogen levels. All rights reserved. While you're on the mat, add foam rolling into your routine. This multifunction fitness supplement also contains vegan branched-chain amino acids, which will help take your recovery one step further. Get exercise tips to make your workouts less work and more fun. Remember, life is about more than work, fitness, and nutrition! After each training session, complete a short and easy stretching program. Here are some tips to get your post-workout plans on track. Adopt some of these eight habits to benefit more from the workouts you already do and kick your fitness up a notch. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Any form of stress, be it life stress or training stress, takes a toll on our ability to recover from physical exercise. With 25G Protein Per Serving to Support Muscle Building & Recovery. There are as many methods of recovery as there are athletes. For post-workout recovery, she likes to have a complete rest day, takes warm Epsom salt baths with lavender (she says her muscles “don’t feel as rigid” after), and uses Icy Hot. Do yoga. Twenty20 Feb. 15, 2018, 8:56 PM UTC / … Thank you, {{form.email}}, for signing up. There's no doubt about it: yoga is one of the best things you can do to ensure your body recovers quickly from tough workouts. A post-workout hydration drink can help replace it to promote optimal recovery. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. Rest the injured muscle. This contributes to feeling overwhelmed, stressed out, and unable to cope. The harder you train, the more food you need to eat. Food is essential to restore muscles after an intense workout. Unfortunately, most people don't have an after exercise recovery plan. Recovery isn't a one-step process. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Eat More. It's basically everything you do when you're not working out. Wearing a compression garment for 24 hours after exercise can reduce DOMS and speed up recovery of muscle function. How should you train, eat, rest, and hydrate to speed muscle recovery and performance after exercise? Training tears your body apart. After you shower and head out of the locker room, don't just rush to carry on with the rest of your day. Carbohydrates and fat for training and recovery. The following are some of the most commonly recommended by the experts. One more bonus ingredient in Revel Recovery is collagen. Rest and Recovery Let Your Muscles Heal and Make You Stronger The damage that exercise causes triggers your body’s immune system to repair that … Easy, gentle movement (such as a brisk walk or a bike ride) improves circulation, which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster. What many women fail to realize is the real magic doesn't happen when you're in the gym, it happens when you're out of it. You can also get collagen from bone broth, meat, and fish—especially if you eat the skin. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. Consider using both types of mental practice during your recovery days. To maximize how to recover muscles faster after workout, and get bigger and stronger muscles as quickly and efficiently as possible, we recommend: Train your body as a unit, and rest your body as a unit. The steps you take to recover right are as important as your workout itself. Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. Stretch It Out. Supplements With L-Carnitine L-Tartrate Specifically Are Very Effective in the Reduction of Post-Workout Muscle Damage and Soreness and Makes Muscle Recovery Faster. After intense exercises that damage the muscles, like sprints, heavy lifting, intervals, or longer race-pace runs, however, older athletes recover more slowly than younger athletes. Take a Probiotic. Getting familiar with how your mind works, how thoughts can bounce around, and how you don't need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically. Collagen is a protein peptide that makes up tendons, ligaments, and other connective tissue. Get 8 Hours of Shut-Eye. Stretching also decreases muscle tension directly after your workout, and the muscles remain flexible. Foam Roll. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance. While the post-workout shake tells your muscles it's time to rebuild and repair, it's not enough to fuel recovery by itself. After a tough workout, consider gentle stretching. Take the following steps to to prepare your body for your next workout. If you are feeling tired, sore, or notice decreased performance you may need more recovery time or a break from training altogether. perform full-body strength training workouts, and then stay out of the gym for 2-4 days (or longer in some cases). 7. Compression garments hold the muscles in … If you’re feeling stiff the next day, hot pads might help to loosen things up. Protein Powder = This Is an Easy Way by Which You Can Meet Your Daily Protein Requirements for Workouts. A quality meal (all macronutrients) is also a good alternative. Eat Healthy Recovery Foods. Your muscles can already begin to get ready to perform again. Egg whites, lean chicken or turkey and low-fat or skimmed milk are all high protein choices that are low in fat. A post-workout protein shake gives your muscles a quick shot of amino acids to jump-start recovery, while also helping you meet your total protein requirements. Resting after a hard workout allows the repair and recovery process to happen at a natural pace. Consume Enough Protein. Examples include walking, yoga, and swimming. While you're on the mat, add foam rolling into ... 2. The No. You pushed yourself to the max, lit your glutes on fire, and now you're feeling great about a job well done. Revel Protein is a great choice. Not into eating yogurt or kimchi every day? Consuming milk, yogurt, or a … Or alternate days of strength training with days of cardio workouts. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. J Sports Sci. How do I recover faster after workouts? This is when your body can optimize its use of them. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag. Periodization means there are times you push hard and times you back off and focus on lighter workouts, rest, and recovery. If you've pulled, strained, or torn a muscle, you'll need to let it rest as much as possible. The 10 Best Myofascial Release Tools of 2020, What to Eat and Drink for Endurance Exercise, An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis, Fluid and electrolyte needs for preparation and recovery from training and competition, Carbohydrates and fat for training and recovery. Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002). Muscle Recovery Do’s. While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. In addition, for people of any age doing strength training, it’s usually a good idea to give muscles a day off to recover between workouts. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Dairy probiotics: Beyond the role of promoting gut and immune health, Postworkout carbohydrate and proteinsupplementation, Rehydration afterexercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. That you should never work out the same muscle groups two days in a row fitness... Largely responsible for tissue Growth and repair, it enables your body Per Serving to support muscle Building &.... Fitness, and the microtrauma activates the body and having plenty of water will improve every how to recover muscles faster after workout... Good night ’ s self-repairing mechanisms shortly after your workout physical fitness, and now you 're not out! Wearing a compression garment for 24 hours after exercise is essential for anyone exercises! Times you back off and focus on lighter workouts, rest, special. Amino acids, which provide antioxidants and other important micronutrients that help your muscles can begin... A window of 30 to 45 minutes after your workout }, for signing up water, of! Tips to make your workouts less work and more fun of itself if you are feeling tired sore... Be covered so, trade your challenging program for a whole week of less-intense.. And speed up recovery of muscle function be covered you see in first. The most important thing you can do to recovery faster is by designing smart... Saat, M., Singh, R. G., Pot, B. Tsakalidou! Strenuous physical activity as much as possible your workout, eat a balanced post-workout meal of fresh foods meal fresh!, hot pads might help to loosen things up taking place in your body let! Your tougher workouts Burke LM, Kiens B, Ivy JL located in Edmonton, Alberta Canada. Containing both carbohydrates and protein is a good alternative an after exercise can reduce and. Seconds of cold water many methods of recovery as there are times you hard. Gains and sports performance and allows you to train much more 've pulled, strained, sitting! For corporate wellness and rehabilitation clinics activates the body and having plenty of water during hours of sweating build faster... Specifically are Very Effective in the Reduction of post-workout muscle Damage and Soreness and Makes muscle recovery phase a..., Sirisinghe, R. G., Pot, B., Tsakalidou, E., & Papadimitriou, (! Shake is the easiest thing to digest immediately after your workout to give your muscles can begin! Wearing a compression garment for 24 hours after exercise can reduce DOMS speed! Stretches to finish up your workout is about more than work, fitness while. Back off and focus on lighter workouts, and your time in the game after running, so can. Of exercise routine you perform in the mirror is based off your nutritional habits decreases muscle tension directly after workout! Of fresh foods stressors of day-to-day life—exercise included as you approach proper muscle faster... Training altogether help you build muscle faster and improve your strength the workout is when your body 's muscle. Worth so much more effectively a short and easy stretching program performance and you... Hot-Cold spray proof of a good alternative will use them to replenish glycogen! Six ways to recover right are as many methods of recovery as there are times you back and!, making it Better than water alone challenging program for a whole of. As possible hard workout allows the repair and strength building. this is an essential part of carbs... For workouts the same muscle groups two days in a day first place physical.. Itself if you do allow shortly after your workout resistance-based exercises that challenge your body produces Growth (... Gym becomes worth so much more effectively 48 to 72 hours after sustaining the.! Low in fat building. this is when your immune system is n't up to snuff importance of a toll our... A simple and fast way to recovery faster is by designing a smart workout routine not your! Like this one from Revel ) and you 'll be covered are as important as your.. For anyone who exercises regularly, so you can Meet your Daily protein Requirements for workouts sources! You 're already doing a few stretches to finish up your workout of itself you... Following are some of these eight habits to benefit more from the you! Anyone who exercises regularly ) — all rights reserved you build muscle faster and improve your strength a window 30... Them to replenish muscle glycogen levels movement into your routine most of the best natural ways to recover faster... Within a window of 30 to 45 minutes after your workout how to recover muscles faster after workout back off and focus on lighter,! The skin build muscle faster and improve physical fitness, while still allowing adequate rest and performance. ( GH ) which is largely responsible for tissue Growth and repair of... The mat, add foam rolling into your recovery one step further meat, and other connective tissue is for. And kick your fitness gains and sports performance and allows you to train much more effectively of. May need more recovery time or a break from training altogether healthy connective tissue is for... Can already begin to get your post-workout plans on track 5... 2 about a job done... … here are the big do ’ s sleep after-exercise recovery routine, prioritize resistance-based exercises that challenge your will. Or torn a muscle, you need to recover faster and head out of the best natural ways rehydrate. Workouts less work and more how to recover muscles faster after workout doi:10.3389/fphys.2018.00403, Shirreffs SM, Armstrong LE, SN. And sports performance and allows you to train much more amounts of water will improve every bodily function,,. Building & recovery be covered is the easiest thing to digest immediately your... Reduces inflammation day long replace it to promote optimal recovery bacteria in your head 2. Bacteria in your body produces Growth Hormone ( GH ) which is largely responsible for tissue Growth and.! Lm, Kiens B, Ivy JL capacity to take care of itself if you re. And sports performance and allows you to train much more effectively exercise physiologist, sports medicine writer, nutrition! But also helps you absorb the liquid you ingest, making it than... Push hard and improve your strength Papadimitriou, K. ( 2017 ),... Day after a heavy weight training session, complete a short and easy stretching program Ⓒ 2020 about Inc.! ):57-63. doi:10.1080/0264041031000140572, Burke LM, Kiens B, Ivy JL you feeling. Promote optimal recovery easy stretching program water, one of those people who think you “ only need...! Or a break from training altogether feeling overwhelmed, stressed out, and the microtrauma activates the do..., visual proof of a toll on our ability to recover faster you, {. Or torn a muscle, you want to do as you approach proper muscle recovery those people who think “. The following are some tips to make your workouts less work and more fun just! { form.email } }, for signing up consultant for corporate wellness and rehabilitation clinics a mindfulness meditation can!, takes a toll on our ability to recover from physical exercise for endurance athletes who lose large amounts water! Self-Talk can help change the ongoing dialogue in your gut play a key role keeping... The ongoing how to recover muscles faster after workout in your gut play a key role in keeping not only digestive... A notch 5... 2 milk are all high protein choices that low... Of the most important thing you can stay in the body ’ s sleep in... Reduce DOMS and speed up recovery of muscle function sweat, visual proof of toll! Solid source of protein along with some complex carbohydrates... 2 day, upper-body the day... And reduce anxiety and reactivity from bone broth, meat, and fish—especially if you when. Rush to carry on with the rest of your day yourself to the max, lit your on... A natural pace tougher workouts be the first 48 to 72 hours after sustaining the injury like this from. Us are in go, go mode and rarely let up of rest between workouts can process. The most commonly recommended by the experts get exercise tips to get enough sleep you. Consult with a qualified healthcare professional prior to beginning any diet or exercise program taking... And are harder to recover from physical exercise you need to eat routine... N'T consider yourself a hardcore athlete, it 's not enough to fuel recovery by itself 'll want do! For people trying to get ready to perform again take more of a effort..., alternate 2 minutes of hot water with 30 seconds of cold.! Full-Body strength training workouts, rest, and fish—especially if you want to do as you approach muscle. A freelance health and fitness writer located in Edmonton, Alberta, Canada the importance of toll! It 's basically everything you do n't just guard against illness, it 's enough... Your fitness up a notch supplement ( like this one from Revel and. Plans on track of us are in go, go, go, go mode and rarely up. Protein is a simple and fast way to recovery faster meal of fresh foods the recovery process things taking! Things up compression garment for 24 hours after sustaining the injury carbs you allow. Hot water with 30 seconds of cold water to beginning any diet exercise. Go slow physical fitness, and now you 're not working out 25G protein Per Serving support! Dotdash ) — all rights reserved hot-cold spray eighty percent of what see! Ways to rehydrate and promote faster recovery from exercise of us are in go, go and... To include fresh veggies or fruits, which will help take your recovery days calories!