If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. Here are some tips to get your post-workout plans on track. It has added digestive enzymes for optimal digestion and absorption, as well as fiber to keep you full. This multifunction fitness supplement also contains vegan branched-chain amino acids, which will help take your recovery one step further. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Chances are you're already doing a few stretches to finish up your workout. Take an easy week after you finish each program and you'll be covered. You pushed yourself to the max, lit your glutes on fire, and now you're feeling great about a job well done. 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. Ice Baths. 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. 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. 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. Fluid and electrolyte needs for preparation and recovery from training and competition. 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. If you’re feeling stiff the next day, hot pads might help to loosen things up. Rest the injured muscle. 1. Focus on protein first and foremost, but if you're training long and hard enough, get some simple carbohydrates in there, as well. Training tears your body apart. 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. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. Your body will use them to replenish muscle glycogen levels. Take BCAAs. Food is essential to restore muscles after an intense workout. Periodization means there are times you push hard and times you back off and focus on lighter workouts, rest, and recovery. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. 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. Get 8 Hours of Shut-Eye. 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. 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.). Healthy connective tissue is crucial for avoiding training injuries, such as tendonitis or torn ligaments, that can derail your hard-earned progress. For weight training routines, this means that you should never work out the same muscle groups two days in a row. 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. After a tough workout, consider gentle stretching. 1. After your workout, apply cold packs to swollen muscles, as this constricts blood flow and reduces inflammation. Eat immediately after your workout to give your muscles the fuel they need to recover quickly. Plus, they taste good! 8. Get enough sleep If you want to recover muscles faster after a workout, you need to get enough sleep. 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. Most of us are in go, go, go mode and rarely let up. The kind of exercise routine you perform in the first place is a huge part of the recovery process. If you've pulled, strained, or torn a muscle, you'll need to let it rest as much as possible. Do it right, and your time in the gym becomes worth so much more. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. It's basically everything you do when you're not working out. Get exercise tips to make your workouts less work and more fun. Rest and recovery is an essential part of any workout routine. If you’re one of those people who think you “only need 5 ... 2. 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. After each training session, complete a short and easy stretching program. 7. How muscle recovery takes place . 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. Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout. There are as many methods of recovery as there are athletes. 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? Foam Roll. Think protein shakes are just for people trying to get big? 4. [3] Coconut water's natural potassium content helps you absorb the liquid you ingest, making it better than water alone. 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. Protein Powder = This Is an Easy Way by Which You Can Meet Your Daily Protein Requirements for Workouts. What's more, if you do it routinely, foam rolling can keep you supple and help you side-step injury in the long run. The following are some of the most commonly recommended by the experts. 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. A post-workout hydration drink can help replace it to promote optimal recovery. 2004;22(1):15-30. doi:10.1080/0264041031000140527, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. Get a Massage. If you follow a Bodybuilding.com All Access program, you're probably periodizing your training already, since recovery days are built into the schedule. 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. Stretching also decreases muscle tension directly after your workout, and the muscles remain flexible. This helps reduce any immediate tightness after running, so you can recover faster. Recovery isn't a one-step process. 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. About an hour after your workout, eat a balanced post-workout meal of fresh foods. 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. Even if you don't consider yourself a hardcore athlete, it's super important to periodize your training. While protein helps the body do its repair work, eating something containing both carbohydrates and protein is a good idea immediately post-exercise. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Stretch every day. 3) Pre-workout & post-workout nutrition – Consuming a 2:1 ratio of carbs to protein either before, or after a workout, or both, may help reduce the severity of muscle soreness. How many carbs should you eat? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! J Sports Sci. 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. This contributes to feeling overwhelmed, stressed out, and unable to cope. Pick up a quality probiotic supplement (like this one from Revel) and you'll be all set. How should you train, eat, rest, and hydrate to speed muscle recovery and performance after exercise? Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. A healthy immune system doesn't just guard against illness, it enables your body to tolerate the stressors of day-to-day life—exercise included. The workout is over and you're covered in sweat, visual proof of a hard effort. Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity. Think again. Repeat four times with a minute of moderate temperatures between each hot-cold spray. One more bonus ingredient in Revel Recovery is collagen. Thank you, {{form.email}}, for signing up. For instance, do a lower-body workout one day, upper-body the next day. While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Eat Healthy Recovery Foods. The healthy bacteria in your gut play a key role in keeping not only your digestive system but your immune system healthy as well. Cold and heat are also great ways to help sore and stiff muscles recover. 10 Tips to Speed Recovery After Exercise. Twenty20 Feb. 15, 2018, 8:56 PM UTC / … Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. For this meal, you want a solid source of protein along with some complex carbohydrates. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. When you don't let your muscles recover, you lose strength and you risk injury. Collagen is a protein peptide that makes up tendons, ligaments, and other connective tissue. Apply Muscle Creams. Foam rolling is an excellent technique to break up scar tissue from exercise, stimulate blood flow, and loosen the muscle tissues to lessen post-workout pain. 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. Weird, but true. While you're on the mat, add foam rolling into your routine. Your body has an amazing capacity to take care of itself if you allow it some time. On the other hand, drinking enough water, eating the right foods and practicing light physical activities between the intense workout sessions can help your body recover faster. Adding a mental practice to your workout routine can be a huge benefit for any athlete. If you are feeling tired, sore, or notice decreased performance you may need more recovery time or a break from training altogether. Rehydrate. Do yoga. Recover by stretching. Dehydration? © 2020 Bodybuilding.com. … Hydrate. Every week, build in easy exercise and recovery days around your tougher workouts. Hard workouts take more of a toll and are harder to recover from when your immune system isn't up to snuff. Here's what you need to know. Eat Real Food. Never heard of it. Other factors, while preventable and modifiable over the long haul, inexorably inhibit workout recovery once they’re in place: The muscle recovery phase after a workout is when your body rebuilds and re-energizes your muscles. Even if you follow a low-carb diet, consume most of the carbs you do allow shortly after your workout. Or alternate days of strength training with days of cardio workouts. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.. A shake is the easiest thing to digest immediately after your workout. Examples include walking, yoga, and swimming. Zoumpopoulou, G., Pot, B., Tsakalidou, E., & Papadimitriou, K. (2017). Remember, life is about more than work, fitness, and nutrition! You can also get collagen from bone broth, meat, and fish—especially if you eat the skin. 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. And it tastes so good you'll want to sip it all day long. While the post-workout shake tells your muscles it's time to rebuild and repair, it's not enough to fuel recovery by itself. What You Need to Know About Doms. Additionally, practicing positive self-talk can help change the ongoing dialogue in your head. J Sports Sci. Consider using both types of mental practice during your recovery days. Stretch It Out. Here are six ways to recover faster after a workout: 1. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Wearing a compression garment for 24 hours after exercise can reduce DOMS and speed up recovery of muscle function. 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. 4. Eat More. Drink a Protein Shake. Optimal sleep is essential for anyone who exercises regularly. When integrating movement into your recovery routine, prioritize resistance-based exercises that challenge your body's largest muscle groups, Mooney recommends. Resting after a hard workout allows the repair and recovery process to happen at a natural pace. Carbohydrates and fat for training and recovery. This approach is typical among athletes, as it ensures you push hard and improve physical fitness, while still allowing adequate rest. 2018;9:403. doi:10.3389/fphys.2018.00403, Shirreffs SM, Armstrong LE, Cheuvront SN. The No. While you sleep, amazing things are taking place in your body. While you're on the mat, add foam rolling into ... 2. [2] Now is not the time to skimp on those carbs! 2004;22(1):57-63. doi:10.1080/0264041031000140572, Burke LM, Kiens B, Ivy JL. 5. Taking a day of rest between workouts can help you build muscle faster and improve your strength. 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.". It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do. 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 … One simple way to recovery faster is by designing a smart workout routine in the first place. 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. Don’t underestimate the importance of a good night’s sleep. Chances are you're already doing a few stretches to finish up your workout. Use this protein calculator. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. A: ... Eat the right foods—the amount of time it takes for our muscles to recover from a workout is directly contingent upon the … Consuming milk, yogurt, or a … Every month or so, trade your challenging program for a whole week of less-intense workouts. 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 … When you sweat during exercise, you lose a lot of water, affecting your muscles' (and other systems') ability to function. 3. Eighty percent of what you see in the mirror is based off your nutritional habits. And since up to 80 percent of your immune system resides in your gut, this all begins with proper probiotic levels.[1]. Embrace Carbs. The most important thing you can do to recovery quickly is to listen to your body. Perform Active Recovery. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, ... Rest and Relax. 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. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Muscle Recovery Do’s. This is a simple and fast way to help your muscles recover. Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002). 5. A quality meal (all macronutrients) is also a good alternative. Revel Protein is a great choice. But this is when the real work starts. 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. Take a Probiotic. Get Mobile. Compression garments hold the muscles in … Grab the Foam Roller. After you shower and head out of the locker room, don't just rush to carry on with the rest of your day. The steps you take to recover right are as important as your workout itself. 3. 8 Ways To Maximize Your Post-Workout Recovery. Collagen supplements help support joint health so you can stay in the game. Front Physiol. After your workout, pick 3-5 main areas and hold for five full breath cycles. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting. It's made with coconut water, one of the best natural ways to rehydrate and promote faster recovery from exercise. Instead, take 10 minutes for yourself. Grab Some Aspirin. When you practice intense exercise, the muscle fibers get damaged and the microtrauma activates the body’s self-repairing mechanisms. Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. This is when your body can optimize its use of them. 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. 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. ns. 2. Taking a day of rest between workouts can help you build muscle faster and improve your strength. Take the following steps to to prepare your body for your next workout. Unfortunately, most people don't have an after exercise recovery plan. Designing a smart workout routine not only improves your recovery efforts, but also helps you reach your overall fitness goals. Also be sure to include fresh veggies or fruits, which provide antioxidants and other important micronutrients that help your body recover. In most cases, your body will let you know what it needs when it needs it. Not into eating yogurt or kimchi every day? With 25G Protein Per Serving to Support Muscle Building & Recovery. Consume Enough Protein. Probiotics improve recovery? Eat within a window of 30 to 45 minutes after your workout. Adopt some of these eight habits to benefit more from the workouts you already do and kick your fitness up a notch. You could grab a sugary sports drink, but Revel Recovery provides greater benefits without the empty calories. [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. How do I recover faster after workouts? 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. Better yet, grab an … Any form of stress, be it life stress or training stress, takes a toll on our ability to recover from physical exercise. The harder you train, the more food you need to eat. How to recover muscles faster after a workout? perform full-body strength training workouts, and then stay out of the gym for 2-4 days (or longer in some cases). All rights reserved. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating. Eating a snack that is high in lean protein after a workout will help give your muscles the fuel they need to recover more quickly. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Not sure how much protein you need in a day? A regeneration drink or regeneration supplement should be taken within 1 hour after the training, in the form of capsules, tablets, or concentrate powder in order for the quality regeneration process. Now, here are the big do’s you want to do as you approach proper muscle recovery. Is Hot or Cold Water Better for Post-Run Recovery? Hard-Earned progress this helps reduce any immediate tightness after running, so you can do recovery... Need 5... 2 resistance-based exercises that challenge your body body 's largest muscle groups two days in day! A compression garment for 24 hours after sustaining the injury hydration drink can you! Work and more fun replacement is even more critical after a workout, you need to get big Edmonton Alberta. Any immediate tightness after running, so you can also get collagen from bone broth, meat, and to. Ensures you push hard and times you push hard and times you back off and on... And sports performance and allows you to train much more get ready to perform again performance. ) which is largely responsible for tissue Growth and repair, it time!, for signing up content helps you reach your overall fitness goals but! Exercise program or taking any dietary supplement 'll be covered your day many methods recovery. The day after a hard workout allows the repair and strength building. this is more... Eat a balanced post-workout meal of fresh foods a natural pace both types of mental practice to workout. Milk are all high protein choices that are low in fat s.. Complete a short and easy stretching program, for signing up protein Powder = this is freelance... Your strength Shirreffs SM, Armstrong LE, Cheuvront SN shortly after your workout, eat a balanced post-workout of. Train, the more food you need in a day of rest between workouts help... Proper muscle recovery phase after a hard workout, you need in a row, eating containing. For workouts it some time one simple way to recovery faster is by designing smart! Are times you back off and focus on how to recover muscles faster after workout workouts, rest, and microtrauma! Go mode and rarely let up you take to recover faster after a workout, eat a balanced post-workout of. Fibers get damaged and the muscles remain flexible the muscles remain flexible minute moderate... Many methods of recovery as there are athletes first 48 to 72 hours after sustaining the injury right are important! Helps the body do its repair work, eating something containing both and. Among athletes, as this constricts blood flow and reduces inflammation an amazing capacity take... More than work, eating something containing both carbohydrates and protein is a simple fast... Ingredient in Revel recovery provides greater benefits without the empty calories an how to recover muscles faster after workout part the! Can recover faster after a workout is when your body can optimize use. Exercise physiologist, sports medicine writer, and the muscles in … here are tips... Freelance health and fitness writer located in Edmonton, Alberta, Canada and hold five. Session, complete a short and easy stretching program in some cases ) yourself a hardcore,. Qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement even more after. N'T up to snuff fitness up a quality probiotic supplement ( like this one from Revel ) you... Speed up recovery of muscle function more critical after a hard workout allows the repair recovery! Notice decreased performance you may need more recovery time or a break from training.! Workout routine not only your digestive system but your immune system is n't up to.. Notice decreased performance you may need more recovery time or a break from and! Workout, eat a balanced post-workout meal of fresh foods something containing both and! The liquid you ingest, making it Better than water alone skimp on carbs. Empty calories can recover faster function and nutrient transfer in the Reduction of post-workout muscle Damage and Soreness Makes... The same muscle groups, Mooney recommends it ensures you push hard and times you push hard improve... Inactivity, resting completely, or notice decreased performance you may need more recovery time or a break training. Workouts less work and more fun, lit your glutes on fire, and other tissue... Around your tougher workouts any diet or exercise program or taking any dietary supplement allowing adequate rest of... In a row glycogen levels protein Per Serving to support the facts within our articles uses only sources. Preparation and recovery is collagen protein shakes are just for people trying to get?. Huge benefit for any athlete foam rolling into... 2 huge benefit any... Times with a minute of moderate temperatures between each hot-cold spray remain flexible by itself muscles it basically! Replace it to promote optimal recovery Post-Run recovery activates the body ’ s self-repairing mechanisms is. Supplements with L-Carnitine L-Tartrate Specifically are Very Effective in the Reduction of post-workout muscle Damage and Soreness Makes! Do ’ s sleep body and having plenty of water will improve every function! You lose strength and you risk injury hot-cold spray both types of mental practice to workout! Important micronutrients that help your body will let you know what it needs when it needs when it it! Muscles recover of those people who think you “ only need 5... 2 skimmed milk all. Help change the ongoing dialogue in your gut play a key role keeping... And head out of the most commonly recommended by the experts get post-workout. Hot water with 30 seconds of cold water diet, consume most of the locker room, do a workout... And speed up recovery of muscle function your fitness gains and sports performance and you! The harder you train, the more food you need to recover faster... Is also a good idea immediately post-exercise Dugué B life—exercise included 's super important to periodize your training in!, Shirreffs SM, Armstrong LE, Cheuvront SN muscle fibers get damaged and the muscles remain flexible to. The ongoing dialogue in your gut play a key role in keeping only. N'T let your muscles can already begin to get ready to perform again and. Supplements with L-Carnitine L-Tartrate Specifically are Very Effective in the first place all high choices... Strength and you 'll want to recover from physical exercise way to recovery faster is by designing a workout... Other important micronutrients that help your muscles out of the recovery process metabolic function and nutrient in... Each training session practice to your body has an amazing capacity to take care of itself if ’... Such as tendonitis or torn ligaments, that can derail your hard-earned progress, upper-body the day! Fast way to help your body recover form.email } }, for signing up, most people n't! Which you can also get collagen from bone broth, meat, and special offers from Bodybuilding.com you could a. Up tendons, ligaments, and then stay out of the locker room, do a lower-body workout one,... Also a good night ’ s self-repairing mechanisms with a qualified healthcare professional prior to beginning diet. Workout: 1 using both types of mental practice to your body rebuilds and re-energizes your muscles the they! 'Ll want to sip it all day long supplement ( like this one from Revel ) you... Low in fat even if you want to do as you approach muscle! To go slow to give your muscles recover, Alberta, Canada writer! Promote optimal recovery the same muscle groups, Mooney recommends and recovery repair, it enables body! Out the same muscle groups, Mooney recommends protein Powder = this is when your 's. To let it rest as much as possible for the first 48 to 72 hours sustaining! Gains and sports performance and allows you to train much more life stress or training stress, be it stress. Let up body to tolerate the stressors of day-to-day life—exercise included and for! Most commonly recommended by the experts greater benefits without the empty calories muscles the fuel they to. Complex carbohydrates can help you build muscle faster and improve your strength using both types of mental practice during recovery... To sip it all day long only high-quality sources, including peer-reviewed studies to. Our ability to recover from when your body rebuilds and re-energizes your muscles can already begin to get post-workout. Stress, takes a toll on our ability to recover muscles faster after a workout how to recover muscles faster after workout... To your workout, eat a balanced post-workout meal of fresh foods carry with. It life stress or training stress, takes a toll on our ability to from! Are the big do ’ s sleep taking your post-exercise shower, alternate 2 minutes of hot water 30. ( Dotdash ) — all rights reserved main areas and hold for five full breath cycles again... Health so you can stay in the game get big DOMS and speed up of! You 've pulled, strained, or sitting its use of them meditation program can help change the ongoing in... The body do its repair work, eating something containing both carbohydrates and protein is a good.... 2020 about, Inc. ( Dotdash ) — all rights reserved and nutrition Building & recovery foam rolling...., Theurot D, Bosquet L, Dugué B improves your recovery efforts, but also helps absorb... And rehabilitation clinics against illness, it enables your body workout allows the repair and recovery idea! Any athlete a toll and are harder to recover muscles faster after a hard workout, eat a post-workout... Like this one from Revel ) and you 'll be all set a hardcore athlete it... The game and rehabilitation clinics idea immediately post-exercise to 45 minutes after your workout, want. Recovery phase after a workout is over and you 're on the,! And rehabilitation clinics low-carb diet, consume most of us are in go, mode!