Hydration is a crucial element of muscle recovery during and after your workout. Staying hydrated aids in fluid movement, reducing inflammation, flushing out waste products, and delivering nutrients to your muscles.
Use a foam roller
Right after your workout, consider using a foam roller or a massage gun for self-myofascial release (SMR). This technique helps release tension in muscles and connective tissues, using tools like foam rollers, lacrosse balls, or massage sticks.
Eat half an hour post-workout
To expedite the recovery process, providing your muscles with the necessary nutrients for repair and growth can be beneficial. Experts recommend kick-starting your recovery by consuming 20-40 grams of protein and 20-40 grams of carbs within 30 minutes after an intense workout.
Deep sleep
Although the connection may not seem immediate, sufficient sleep is beneficial for muscle soreness and recovery. Non-rapid eye movement (NREM) sleep, in particular, enhances protein synthesis, which is essential for the repair of damaged muscles.
Do a light workout the next day after a heavy workout
While sore muscles require rest, it’s not ideal to spend the entire day on the couch. Engaging in gentle movements such as restorative yoga, an easy walk, swim, cycle, or even light resistance training can be beneficial.