Post-Workout Muscle Recovery: How to Let Your Muscles Heal and Why

That’s because in order for your body to perform muscle protein synthesis to repair your muscles, it needs to have protein stores to pull from. Some great ways to do active recovery include long walks, yoga, zero incline jogs, cross-training, and more. The focus isn’t on getting your heart rate up or pushing your muscles, but rather keeping your body moving and using a full range of motion.

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The number of servings you need to consume to adequately recover will depend on workout intensity and body weight. Typically, athletes under 175 pounds need 3 servings of protein and 2-6 servings of carbohydrates after strenuous exercise. Athletes over 175 pounds may need up to 5 protein servings and 3-8 servings of carbs to replenish and repair. BCAA supplementation may also reduce central fatigue in the brain by competing with free tryptophan, a precursor to the fatigue-inducing compound serotonin, for transport across the blood–brain barrier (BBB).

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For better absorption I recommend incorporating omega-3s into your diet through foods such as tuna, salmon, sardines, tofu, walnuts, and flaxseeds. Check the NCCIH website to learn more about the success of certain complementary approaches. It also offers a mobile app that provides unbiased, research-based information about the effectiveness of more than 50 herbal products. As a general rule, purchase a name-brand capsule tablet, which will lessen the chances of it containing lead or mercury. We make no claims that the Website or any of its content is accessible or appropriate outside of the United States. Access to the Website may not be legal by certain persons or in certain countries.

Is it okay to work out when sore?

• As a Certified Exercise Recovery Specialist, personal trainers can apply this information to their exercise prescription and programs, helping athletes and general fitness clients alike.
• The cardiovascular system responds to hydrotherapy (water immersion) by changing heart rate, peripheral blood flow and resistance to flow.
• Consuming a high-protein meal or supplement pre- or post-workout can support muscle recovery and be a convenient way to achieve overall daily protein goals.
• Try not to skip your post-workout meal/snack, as doing so habitually can end up sabotaging fitness goals that you’ve worked so hard to attain.
• Cross-training is important for nearly any exercise regimen, whether that’s a cardio sport like running or strength training.
• Another way to unwind and speed up recovery is to chill out in a massage chair.

Before exploring ways to help muscles recover more quickly, it’s helpful to take a step back and understand why muscle soreness occurs in the first place. Delayed onset muscle soreness is muscle pain, tenderness, and stiffness that develops between 24 and 72 hours after exercise that’s strenuous, unfamiliar, or both. It’s caused by microscopic tears in muscle fibers, which stimulate pain receptors within the muscle tissue. According to Cedars-Sinai, these tears are more common with new activities or exercise programs, as muscles may not be used to that type of movement. DOMS is also more likely with high-intensity exercises as well as eccentric exercises during which a muscle lengthens under load.

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Stretching after a workout helps release tension in the muscles and improves flexibility. Focus on stretching the muscle groups you worked during your session. It’s recommended that you hold each of these stretches for seconds. If you feel that area needs to be stretched more, first do your other side before coming back to the side you’re on. That will help ensure you’re fully stretched without potentially overdoing it.

Whether you’re aiming to build strength, increase endurance, or simply stay active without pain, giving your muscles the time and care they need is key. From improving performance to preventing injuries, the benefits are clear. By incorporating proper hydration, stretching, rest, nutrition, and therapeutic techniques into your routine, you can ensure that your muscles recover efficiently and effectively. Taking the time to let your muscles recover after workouts has many benefits. Proper recovery techniques, like stretching and using foam rollers, can help lessen this soreness and get you moving comfortably again. A wide range of nutritional compounds have been studied in regard to their ability to speed up post-exercise recovery.

Signs You Need Better Muscle Recovery Strategies

As a personal trainer, it is helpful to educate your clients on nutrition. The saying is that 80% of fitness goals happen in the kitchen, not what’s done in the gym. According to the American Council on Exercise (ACE), the mad muscles type of exercise you do determines how long your recovery period should be. If you are doing high-intensity exercise, work out longer than an hour, or are working out in hot weather, you may want to consider an electrolyte drink to help you rehydrate.

Experiment with active recovery

Most of the time, DOMS is a sign your body is repairing and regrowing your muscle fibers after you use them differently. Feeling sore after a good workout can be a sign that you worked hard and accomplished your goals. Though recovery is a critical phase of the exercise-adaptation cycle, it is among the least understood and most under-researched components of training. Essentially, recovery is a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis.

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Sleep, nutrition, and stress will also affect muscle recovery time. That said, the average amount of time your body will need to recover is between 24 to 72 hours. Many athletes wear compression garments (i.e. bike shorts and leggings) to speed up recovery. While data are limited, some research suggests that compression garments can reduce the time it takes for your body to recover from muscle workouts, leading to a more optimum post-workout recovery period.

Many of these products have been used since ancient times to treat conditions relating to stress, inflammation and sleep [215,216]. In general, evidence regarding the effects of herbal supplements on post-exercise recovery is lacking and effects have not been measured directly. However, findings from sleep quality studies as well as investigations at the cellular level indicate that some of these compounds have the potential to enhance post-exercise recovery. Two studies showed a reduction in post-exercise muscle soreness in untrained individuals who completed a multi-day glutamine supplementation protocol (0.3 g/kg bodyweight (BW)/day [145,146]. However, while an improvement in muscle force recovery was observed in male participants [145,146], one study noted that the same effect did not occur in females [145].

How can I speed up my muscle recovery?

It is typically safe to work out with sore muscles as long as there is no pain. It is important to know the difference between soreness and pain from injury. Overworking muscles that are already damaged can lead to severe damage. Designing your program so you work alternate muscle groups in different workouts is a good way to increase the recovery period between sessions.

Still Sore? Post-Workout Muscle Recovery Tips

We have several options available to suit a variety of needs and budgets. Passive recovery focuses on remaining inactive and allowing your body to rest and heal. Though it can be helpful in some situations, it’s mostly reserved for major injuries or significant pain in a particular area that prevents movement.