Toned glutes, legs and calves perching on tip toes

How to Speed Up Muscle Recovery

Now this question is asked A LOT! Especially for people who are new to working out or have just taken up a new guide or challenge. 

So we’ve broken it down 

Grab a post-workout snack

After a workout, having a snack that contains both protein and carbohydrates can help improve your muscle recovery time by providing the nutrients your muscle tissue needs to begin repairing as soon as possible. 

The body is most effective at replacing carbohydrates and promoting muscle repair and growth in the first 60-90 minutes after you exercise. Although this continues for another 12-24 hours, therefore maximising your recovery in that first 90-minute window is advised. 

Warm up before resistance training

Taking the time to complete an effective warm up may help to reduce muscle soreness and the risk of injury. Make sure your warm-up includes dynamic stretching to activate the muscles you are about to use, helping to prevent overstretching, strain or injury during your workout. These can all be found in the App. 

Make time to cool down

The same principle applies here, alongside a warm-up, cooling down after your workout will allow your heart rate and blood pressure to gradually recover. 

Once your heart rate has slowed, static stretching  where you hold a stretch position, can help to improve your range of motion and prevent you from feeling so tight the following day. 

The Foam roller is your new best friend

Foam rolling releases muscle knots, relieves inflammation, and improves overall comfort. It can also increase your range of motion, flexibility, and mobility while boosting circulation and lymphatic flow.

Take a cool bath

Tough workouts can cause micro-tears in your muscles, which can result in swelling, inflammation and soreness. This process is normal, as the muscles are adapting to the workload and becoming stronger. 

If you are still sore one or two days after your workout, taking a cool bath or shower can help reduce inflammation and support recovery. 

Don’t skip rest days – keep moving 

Alongside prioritising sleep, your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Light movement in between your workouts can help to keep the blood circulating throughout your body, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste. 

But If you feel like you need more rest – take it. Your body knows best!

Follow the principle of progressive overload

Your training program shouldn’t leave you feeling sore for days on end after each workout. Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. 

By applying the principle of progressive overload you will continually challenge your body without pushing yourself to your limits every time. This involves regular adjustments to your workout volume, intensity, density and frequency.

If you still find that you’re sore after every workout or the pain lasts for extended periods of time, consider speaking with a healthcare professional after trying these suggestions.