by Matt Weik, BS, CSCS, CPT, CSN
Feeling a bit sore after a tough workout? You are not alone! When we exercise, it’s completely normal for our bodies to experience minor damage to our muscles, bones, and joints.
While many fitness enthusiasts might be tempted to reach for fancy supplements to speed up recovery, the truth is that our bodies are wonderfully equipped to repair and strengthen themselves naturally. This process clears out damaged cells and replaces them with even stronger ones, preparing you for your next workout.
Even though your body does a great job of recovering independently, there are times when it could use a little extra support, especially if you are pushing your limits or training more often.
In this article, we will dive deeper and discuss some tips to maximize your muscle recovery.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
8 Ways to Speed Up Muscle Recovery
Recovery is essential for muscle repair and strength building, especially after intense weight training.
Muscles need 24 to 48 hours to rebuild, and training the same muscle group too soon can lead to breakdown instead of growth.
Experts recommend several recovery methods to improve results and prevent overtraining.
Below are some of the best ways to speed up muscle recovery:
1. Sleep
Sleep plays an important role in how well your body recovers after exercise. While you are sleeping peacefully, your body gets busy, and this is the time when growth hormones flood your system, helping your tired muscles heal and rebuild.
Although getting enough sleep does not just help with muscle recovery, it also helps prevent injuries.
People who sleep less than 5 hours each night are more than twice as likely to get hurt at work, and even those getting 6-7 hours face higher risks.
2. Protein pre- and post-workout
Exercise causes damage to muscle fibers, and consuming protein provides the building blocks needed for repair.
Research suggests consuming 1.4–2.0 g of protein per kg of body weight daily is ideal for building and maintaining muscle mass.
While consuming protein post-workout aids in muscle recovery, having it pre-workout can help meet daily protein goals and enhance recovery. Both timings are effective, but overall, daily protein intake is more important than timing.
Whether through meals or supplements, incorporating high-protein options around workouts supports optimal muscle repair and growth.
3. Training plan
A great way to help your muscles recover quickly is by creating a thoughtful workout plan that includes plenty of time for real muscle recovery.
Try mixing up your routine by focusing on different muscle groups each day and incorporating some fun cardio exercises. Be sure to add in those important rest days to avoid overtraining, which can slow down your muscle recovery.
On your “active recovery” days, consider doing some light exercises to keep moving while being gentle on your body. Planning your weekly workout schedule ahead of time can help you strike the perfect balance between training and rest.
4. Hydrate
Water is essential for building the proteins that form muscle tissue. Staying hydrated supports recovery and performance.
While pure water is effective for hydration, intense workouts that cause heavy sweating may require replenishing lost electrolytes like sodium and potassium.
Take a sports drink during or after workouts to restore these essential salts and maintain optimal muscle function. This will ensure better muscle recovery and reduced fatigue.
5. Sports massage
Massage therapy speeds up muscle recovery and eases soreness after exercise. It helps blood flow better to damaged tissues and keeps muscles flexible.
Both athletes and everyday people use this effective method to reduce tension and bounce back faster from workouts.
A 2020 review highlighted that massage can offer small yet meaningful benefits for muscle recovery. It helps improve flexibility and reduce delayed-onset muscle soreness (DOMS) after exercise.
6. Compression garments
Studies on compression clothing for muscle recovery remain limited.
However, a 2019 study of handball players showed positive results. Players who wore these garments for 24 hours, followed by alternating 12-hour wear and rest periods over four days, experienced faster muscle recovery times.
7. Ice bath
Many athletes choose ice baths, ice massages, or contrast water therapy to help them recover faster, soothe sore muscles, and avoid injuries.
This approach activates the blood vessels by switching between narrowing and widening them, which helps clear waste from the tissues.
Research indicates that cold therapy can accelerate muscle recovery by reducing pain and inflammation and easing muscle fatigue after intense physical activity.
8. Stretching
Stretching after exercise can help with perceived muscle tension caused by repeated contraction and relaxation of muscle. You can stretch after your workout for 5 minutes or more to help your muscles return to a comfortable state.
Dynamic stretching before your workout is also beneficial. Moving your joints more dynamically helps your body prepare itself for movement.
