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The Fastest Way to Recover from SorenessPost-workout recovery -
A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan.
This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness.
Drink at least 16 ounces of water or healthy drinks , such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.
Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration. Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and start the recovery process.
Eat foods that contain carbohydrates and protein. Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.
While your muscles need time to recover after an intense workout, you can still do light exercise on recovery days, such as walking, swimming, or yoga.
Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation. Varying your workouts can also help you target different muscle groups and use your muscles in different ways.
Always finish your workout with a cooldown, which allows your heart rate to gradually return to its normal rate. It also helps to stop blood pooling in the lower extremities, which may make you feel lightheaded or dizzy. A proper cooldown can also help to relieve stress, prevent muscle soreness, and prevent injury.
Consider wrapping it up with a 5-minute savasana to promote overall wellbeing. To repair and rebuild muscle , choose meals that contain healthy carbohydrates and high-quality proteins.
Protein options that help to build muscle include:. Carbs help your muscles to recover while proteins support muscle growth. Carbohydrates to eat after a workout include:. You can enrich your diet with a protein shake or supplements. Supplements that support muscle growth include:. Eat regularly and avoid skipping meals, which may hinder the benefits of your workout by causing muscle loss.
Building muscle helps to speed up your metabolism, which helps with weight loss. To burn fat, select foods that promote weight loss.
This includes low-fat dairy products, hot peppers, and whole grains. Protein options include fish high in omega-3 fatty acids , such as salmon, mackerel, and tuna. Or opt for lean meats such as turkey, pork tenderloin, or chicken breast.
Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion.
This improves mobility, promotes good posture, and enhances muscle relaxation. Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension. You can even try out an ice bath , which may relieve muscle soreness and inflammation. It may also help you to experience a night of peaceful slumber.
Other options to alleviate or prevent sore muscles include taking an Epsom salt bath, having a massage, or foam rolling.
If you feel tired, experience pain, or have any type of injury, rest completely until you feel better. Strike a balance with your food choices. Make sure you fuel your body without taking in too many calories. Avoid skimping on calories or cutting out meals altogether. Resist the urge to overexert yourself by pushing yourself too quickly or past your current level.
This can lead to strains and injuries. It can also cause nausea , especially if you do an intense, bouncy, or heated workout. Or if you end your workout abruptly. Restricting your breath or forgetting to breathe during and after exercise can lead to dizziness or lightheadedness.
This is due to a lack of oxygen to the brain. Practice deep breathing exercises at rest before incorporating them into your workouts. This will help to develop healthy breathing patterns and breath awareness. This allows you to stay healthy physically and mentally.
Plus, it may be more difficult for you to stick to an exercise plan or have the energy to complete your daily tasks. You may occasionally deviate from your post-fitness routine due to lack of time or other commitments, but overall you should follow the appropriate steps as often as possible.
To perform at your optimum level that next time you work out, you must ensure your body is restored and revitalized. This allows your body to function at its maximum capacity, making it easier to go about your daily activities with greater ease.
Consider working with a trainer if you are new to fitness or have underlying health conditions, including injuries. Plus, you need enough flow to shuttle all the nutrients that promote recovery to your muscles, heart, brain, and more.
Follow the product instructions for use, and if using a DIY method, have a personal trainer or physical therapist demonstrate the right way to do it or check out our favorite foam roller exercises here.
You can find snug-fitting compression garments for most major body parts—calves, knees, hands, elbows, back, you name it—and they help tame or prevent pain and delayed soreness by slightly squeezing muscles to improve circulation and reduce inflammation.
They are also thought to help remove lactic acid—which builds up in muscles following high-energy exercise, leading to pain—especially in runners, says Savage.
Beyond improving comfort, relieving or preventing pain helps you stay on track with your health goals and promotes improved flexibility and range of motion, Savage adds.
Doing some light activity that gets your body moving—like a walk , hike , bike ride, light swim, or game of tag—enhances muscle recovery without straining them by boosting blood flow, Cesar adds. One of the best ways to keep soreness or injury at bay is to not overexert yourself.
You should never leave a workout feeling drained and spent. If you do, dial it back next time. In order to build muscle strength or bigger muscles in general, pay close attention to the foods you eat after exercise.
Savage recommends eating a balance of healthy carbs , lean protein, and healthy fat—all of which help facilitate the changes your body needs to make physical progress. For example, a slice of whole grain toast with peanut butter and sliced bananas or a cup of Greek yogurt with fresh berries would fit the bill.
These minerals play an essential role in fluid regulation and muscle contraction—and lacking in them can lead to muscle cramps or weakness, dizziness, a headache, and other unpleasant symptoms.
Most fresh fruit contains electrolytes, and sipping on coconut water is also a good way to boost your levels, Savage says. Create a sleep routine that helps you doze off. Our guide to sleeping soundly all night recommends creating a soothing ritual, which can include practicing a quick meditation, dimming the lights, or diffusing a relaxing scent like lavender.
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since She has also written for Chowhound, HealthiNation.
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