Few things can put you off your workout regimen faster than an agonizing, slow recovery--all the worse if you find you can't get back into the gym come your next exercise day because you're still sore from the previous one. Knowing the tricks to take the edge off delayed-onset muscle soreness and get your body restored back to better condition than before is key to making the most of your workouts, so the next time you hit the gym, make sure you have these seven tips for easing post-workout recovery working for you:
Ways to Ease Post-Workout Recovery
Anti-inflammatory supplements. Glutamine, BCAAs, fish oil, these all work to prevent inflammation and muscle pain and help you rebuild faster and stronger. There are, of course, dozens of supplements making the same claims, but most haven't been studied or proven as truly effective as these three. If you want to try something else, feel free, but try to find support in scientific journals before you start dosing yourself with expensive nonsense.
Deep tissue massage. Following up your workout with a nice, deep massage works wonders for getting you back to 100%. If you're not looking to shell out for a professional to give you a once over, don't despair--you can get nearly the same effect with a handheld message device. Or, if you're feeling budget-conscious, you can even manage with something like a tennis ball--you'll just have to work a little harder.
Warm up. Warming up gets your muscles ready for the strain of your workout. That means that they don't become damaged as much from your exercise, and accordingly don't hurt quite as bad. Contrary to some myths, this doesn't mean you're getting less effect from your workouts; you don't have to hurt for days on end to reap the benefits of your gym time.
Coffee. Turns out coffee has a few health benefits you should be taking advantage of--chief among them for those working out, a notable reduction in muscle pain during and after workouts. There are some body builders who swear by a shot of black coffee between sets, but that's probably not necessary (or particularly effective). Just make sure you get some inside you before you hit the gym--preferably without loading it with too much sugar or cream unless you're planning an intense day.
Plenty of rest. Resting is crucial to recovery. That means sleeping well at night. It means taking a week off from the gym on occasion. It means not hitting the gym again if you still feel terrible from the last workout (if that happens, you might need to take it down a notch). Failure to rest will reduce your gains, increase your risk of injury and illness, and leave you miserable. So rest.
Refuel and rehydrate. Drink plenty. Eat right. These are obvious, but it's amazing how many gym-goers underestimate their importance in proper recovery. Eat too little protein, and your muscles will struggle to recover. Dehydrate yourself, and you'll hurt for days. Fuel up!
Pace yourself. If nothing else is getting you back on your feet promptly, you're probably overdoing it. Just because you can keep going at the gym doesn't always mean you're training within your limits. Your pain tolerance may be higher--but you'll feel the strain days later. If you're not recovering in a reasonable time frame, just go a bit less intense in the gym.
