Contrary to popular belief, eating healthy foods and getting a good night's sleep is the best way to help your muscles recover.

Eating well and getting enough sleep are the most important things you can do to help your muscles recover.

Although some supplements have benefits, they will not help your performance unless you are already taking care of the basics.

How our tips are categorized

We’ve divided our tips into five categories:

foods
drinks
supplements
lifestyle habits
things to avoid

Consider the following tips when looking for ways to improve your muscle recovery, but don't feel like you need to adhere to all of them.

The most important factor in determining the best way to recover from exercise is your current level of fitness. Other factors, such as your body type and fitness goals, may also be relevant, but their effects are likely to be small. Contrast baths, in which you alternate between hot and cold water, may help you recover, but their effects are probably only relevant to athletes.

Foods

1. Protein post-workout

The proteins that make up your muscle fibers become damaged when you exercise. Consuming protein after your workout can help give your body the raw material it needs to repair this muscle damage.

A study found that a protein intake of 20 to 40 grams per day was optimal for muscle growth.

2. Protein pre-workout

If you want to help your muscles grow, try eating some protein before you work out. Your body will synthesize, or create, more protein to rebuild your muscles after an intense lifting session.

The optimal amount of protein for post-workout consumption is between 0.4 and 0.5 grams per kilogram of body weight, according to research.

3. Carbohydrates post-workout

As glycogen stores become depleted, you may feel more fatigue during your workout. Your muscles need glycogen to produce energy. When you work out intensely, your muscles use glycogen as their primary form of energy. If your glycogen stores get depleted, you may feel more fatigue during your workout.

A person would need to consume 1.2 grams of carbohydrates per kilogram of body weight per hour to rapidly restore glycogen levels in less than four hours.

Carbs that have a low glycemic index include white rice, potatoes, and sugar.

4. Eat an overall balanced diet

If you want your muscles to recover quickly, you should make sure to eat a healthy diet. This way, you'll avoid any nutrient deficiencies that could hinder muscle recovery.

As a general rule, this means:

minimizing your consumption of ultra-processed foods
eating plenty of fruits and vegetables
getting at least 1.4 to 1.8 gramsTrusted Source

Drinks

5. Stay hydrated

If your muscles are dehydrated, they will not be able to repair themselves as well. This is more likely to happen if you are exercising in hot or humid weather.

The American College of Sports Medicine recommends drinking 16 to 24 ounces of fluid for every pound you lose while exercising. This means that if you lose one pound from sweating during your workout, you should drink two cups of water or other fluids to rehydrate.

6. Tart cherry juice

Drinking tart cherry juice may help to reduce exercise-related inflammation, muscle damage, and soreness.

Although more research needs to be done to fully understand its effects, many studies published thus far look promising. A typical dose used in research is 480 milliliters per day (about 1.6 ounces).

Supplements

7. Creatine monohydrate

Creatine is a supplement that has been widely studied. It has been shown to improve muscle strength when combined with resistance training.

Research has found that creatine may help athletes reduce muscle damage, inflammation, and replenish glycogen stores.

8. Protein powder

Adding protein powder to your diet is a convenient way to get more protein.

There are many types of protein powders available that contain all the essential amino acids. Whey and collagen powders are two of the most popular choices.

Lifestyle

9. Sleep more

Sleep allows your muscles to heal from exercise. Those who exercise intensely need more rest than the average person. Some professional athletes sleep up to 10 hours per night.

Sleep deprivation may negatively affect muscle recovery by disrupting the body's inflammatory response and reducing the production of hormones that promote muscle growth.

10. Massage

Many athletes use massage as part of their training to reduce muscle pain and stiffness.

According to a 2020 review of studies, massage can help improve flexibility and reduce muscle soreness after exercise.

11. Compression garments

The trend of wearing compression garments among athletes has increased in popularity over the past few decades.

There have been only a few studies conducted on the effectiveness of nitrates for speeding up muscle recovery from exercise, but a 2019 study found that they decreased the amount of time needed for body muscle recovery in German handball players.

The athletes in the study wore the garments for 24 hours, then had a 12-hour break, and then wore them again for another 12 hours. This cycle continued for a total of 96 hours.

12. Contrast water therapy

Contrast bath therapy means you alternate between being in very cold water and then very warm water.

A rise or fall in temperature can affect your heart rate by expanding or contracting your blood vessels.

The theory is that the warm water dilates your blood vessels and the cold water constricts them. This back and forth forces your blood to circulate more quickly and may help reduce inflammation. Although the research is limited, contrast bath therapy may help reduce muscle soreness for athletes post-workout. The theory is that the warm water dilates your blood vessels and the cold water constricts them. This back and forth forces your blood to circulate more quickly and may help reduce inflammation.

13. Cryotherapy

The process of cryotherapy involves exposing your body to extremely cold temperatures for a few minutes.

The research found that it could potentially speed up the recovery process by reducing pain, inflammation and muscle fatigue after exercising.

Things to avoid

14. Alcohol

Drinking alcohol can negatively impact your health in a variety of ways.

Research has found that consuming alcohol after cycling impairs your muscles’ ability to replenish glycogen after endurance exercise. Alcohol also impairs protein synthesis in your muscles.

15. Tobacco

Smoking tobacco negatively impacts your musculoskeletal system.

There is not a lot of research yet on how smoking cigarettes affects muscles after injury, but there is some evidence that it might increase the risk of getting injured.

Smoking tobacco increases the risk of developing joint disease and fracturing a bone.

How long does muscle recovery take?

How long it takes your muscles to recover from a workout depends on how fit you are and how tough the workout was.

How difficult your workout is on your body is determined by how much volume, intensity, and duration it has.

If you have a light workout, your muscles will be able to recover in a day. If you have a more challenging workout, it might take a few days. If you have a very intense workout, it might take even longer.

Other factors that can affect your recovery time include:

how well you sleep
how much nutrition you’re getting
how much stress you’re dealing with
doing exercises that involve many different muscle groups or a near max effort

It is crucial to afford your body ample time to heal after a workout. While you are working out, you cause harm to your muscles. Once the exercise is over, it is only then that your muscles can mending the micro-tears which occurred during the physical activity. Without providing your muscles the chance to rest, you are in danger of harming yourself.

How do I prevent injury during muscle recovery?

You should slowly increase the intensity or volume of your training program over time to avoid injury or overtraining.

This means that your last set should be difficult but not impossible to complete. Many trainers agree that you should leave your workout feeling challenged but not completely exhausted. This means that your last set should be difficult but not impossible to complete.

The best athletes are careful about when they train hardest.

Working out alternate muscle groups in different sessions is a good way to increase the recovery period between workouts.

For example, if you are lifting weights three times a week, try a schedule like this to give each muscle group a full week to recover:

Monday: Back and biceps
Wednesday: Chest and arms
Friday: Legs and core

Athletes that train for specific sports often train the same body parts almost every day by alternating high- and low-intensity days.

Are there complications from not allowing muscle recovery time?

You increase your risk of injury if you don't give your muscles time to recover between workouts.

When you exercise and put stress on your muscles, small tears called microtears occur. This leads to the muscles feeling sore and inflamed. If there is a buildup of these tears, it puts you at risk of developing a torn muscle, also called a muscle strain or pulled muscle.

The severity of muscle strains can vary greatly, from mildly uncomfortable to complete ruptures that require surgery to repair. If you are not recovering fully, you will probably notice a decline in your athletic performance over time.

10 Post-Workout Recovery Tips Trainers Swear by for Strong, Pain-Free Muscles

1. Cool down

Don't be discouraged to put in more effort after a hard workout, it's exactly what you should do.

Cesar says that stretching has many benefits for the body including easing muscle tension, enhancing blood flow, boosting mobility, and promoting the delivery of oxygen and nutrients to tired muscles. This all helps the body to grow stronger and recover from injuries.

2. Drink up

Your body needs water to function properly. Sweating and exertion can cause you to lose water, so it is important to drink enough water to stay hydrated. Dehydration can lead to joint pain, muscle cramps, and dizziness. Drinking enough water will help your body recover from exertion and promote overall health.

Make sure that you drink water both before and during your workout to stay hydrated. “If you only drink when you feel thirsty, you're already dehydrated,” says Theodore “Teddy” Savage, head of health and fitness excellence at Planet Fitness. “Your body also absorbs water better when you sip it over a longer period of time instead of gulping a lot right after exercising.”

3. Give yourself a massage

Foam rolling can help reduce muscle soreness and improve performance by breaking up “adhesions” in the muscles, according to Cesar.

Farias states that a massage gun can help in a similar way to a foam roller and that if you don't have a massage gun, a lacrosse or tennis ball can do the trick. He says to follow the product instructions for use and if using a DIY method, to have a personal trainer or physical therapist demonstrate the right way to do it.

4. Feel the chill

There are many benefits to athletes soaking in an ice bath. Hydrotherapy has been shown to reduce inflammation and improve blood flow, both of which are key to recovery.

“I would typically recommend a cold shower [or bath] for about 5-10 minutes.” Although an ice bath may have more benefits, taking a cold shower is still helpful. According to Savage, spending 5 to 10 minutes in a cold shower can help you absorb the same benefits as an ice bath.

5. Try compression garments

There are compression garments available for most major body parts that can help prevent or reduce pain and delayed soreness. These garments slightly squeeze muscles to improve circulation and reduce inflammation.

According to Savage, myofascial release is not only thought to help remove lactic acid from muscles, but also to help with pain relief and range of motion. Myofascial release has many benefits for those looking to improve their health and well-being.

6. Schedule rest

After working out, you should take a break, but make sure to schedule specific days during the week where you don't do much. According to Savage, people often think they need to work out constantly to reach their goals, but that's not the case. Seven days a week is too much and your muscles need time to recover in order to get stronger. So make sure to include rest days in your exercise routine.

This means that you should not just sit around and do nothing if you want your muscles to recover quickly. You should do some light activity that gets your body moving. This will help to boost blood flow and help your muscles to recover without straining them.

7. Do a quick body check

Once you have completed your workout, take a moment to think about how you are feeling. Overexerting yourself is one of the best ways to prevent soreness and injury. According to Cesar, you should try to be challenged without pushing yourself too hard. You know you have hit the right level of intensity when you feel challenged and energized after the workout, not drained and exhausted. If you feel drained after a workout, try doing less next time.

8. Feed your muscles

Listen to your body and eat based on how you feel. Be sure to pay attention to the foods you eat after working out if you want to see results in muscle strength or size. It's advisable to eat something within an hour of finishing your workout, according to Farias. Eat based on how you feel and listen to your body.

A healthy diet for working out should include a balance of carbohydrates, protein, and fat. Good examples of this are whole grain toast with peanut butter and sliced bananas, or a cup of Greek yogurt with fresh berries.

It's important to replenish electrolytes after sweating because they help with fluid regulation and muscle contraction. Not having enough electrolytes can cause muscle cramps or weakness, dizziness, a headache, and other unpleasant symptoms. Most fresh fruit contains electrolytes, and drinking coconut water is a good way to boost your levels.

9. Get hot, then cold

When you’re feeling sore after a tough workout, first apply heat to help relax and calm muscles, then switch to ice to reduce pain and inflammation. “This combo is ideal—then stretch out your muscles,” says Savage.

10. Prioritize sleep

According to Farias, bedtime is when our muscles get the chance to recover from exercise. However, sleep deprivation prevents protein synthesis, which is needed to repair your muscles.

Creating a sleep routine can help you fall asleep. Suggestions for a soothing ritual include practicing a quick meditation, dimming the lights, or diffusing a relaxing scent like lavender.

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