So you are having some sore muscles after a great workout huh? Trust me you are not alone in this at all. Sore muscles that pop up 24/48 hours after you have worked out is very common espically after an intense workout.
If you overwork your muscles and experience extreme soreness, It can be a major set back, discouraging and simply hold you back physically. So Sore muscle recovery is essential regardless of where you are at in your fitness journey.
Here are a few things I do to for muscle recovery and keep me making progress and seeing results from my workouts.
1. Let your body heal between workouts. If you don’t let your body recover between workouts you will be more susceptible to injury and more likely to quit your workout routine entirely after feeling discouraged from the physical pain you are feeling. I like to Break my workout up from heavy lifting days to light lifting day and cardio day’s, This allows my muscles time to recover but still giving my body to opportunity to improve its baseline level of fitness.
2. Don’t skip out on the Supplements: I do take my BCAA’s an Amino’s during the workout then have a Recovery/Protein Shake as soon as I get home.
a. BCAA -Promote muscle building after exercise: BCAAs stimulate the synthesis of protein in your muscles and suppress the breakdown of muscle protein
b. Amino – are then used to repair and grow new muscle fibers. When you consume an adequate amount of protein, your body will experience something called a positive balance of nitrogen.
3. Self Care Measures: So you workout because you care for your body and want it in the best shape, try to care about pampering it as well.
A. Epsom Salts Bath Soaks : If you haven’t already been soaking in Epsom salt you are missing out. They are a great way to relax your muscles and body. not only does the warm water help to sooth the tight muscle’s.
B. Stretching : Stretching doesn’t necessarily help with soreness but it does help restore your range of motion and circulation and stiffness.
C. Foam Rolling: Is used to massage out trigger points in the muscles and increase circulation. I usually do this after an intense workout or on day 2 when that soreness has kicked in full force.
4. Eat Proper Nutrition: Good nutrition after a workout is pretty dang important, Post-workout fuel helps muscle recover by replacing Glycogen.
A. Eating protein and carbs within 45 minutes to an hour of your workout is recommended. ( example can be peanut butter sandwich, cheese and crackers, Protein Shake with peanut butter and a banana, Lean Chicken Breast, Grass Feed Beef, Salmon, Chickpeas, Tofu, Brown Rice, Sweet Potato’s, Fruits, Veggies or Oats) .
B. Hydrate, Hydrate , Hydrate! You have to keep your body hydrated. I see you in the back rolling your eyes when you see or hear someone talking about drinking a gallon of water a day, It’s super important though. See 5 Habits to stay hydrated for tips.
Staying hydrated is what will allow the nutrients in your body to circulate and do what they must to help your muscles recover.
5. Sleep : Sleep is so important, our body’s heal while we sleep. I know that getting a full night sleep is easier said then done with all of the distractions going on. But your body needs a full night sleep to recover.
Here are a couple Tips to help you get that full night sleep :
. Try to go to bed at the same time every night.
. Wake up at the same time every morning, Even on off day’s.
. Create a bedtime routine to get your body use tpo winding down at a certine time every evening.
. Minimize , alcohol, caffeine and screen time a couple hours before bed.
Okay so in a nut shell, make sure you stretch before working out, do a cool down exercise after your workout, eat a healthy post workout meal , soak those sore muscles, stay hydrated, stretch, massage or foam roll , allow recovery time and sleep.
Odds are you are going to experience a little muscle soreness after you workout, don’t let this prevent you from reaching your goals. I hope these tips help and I’d love to hear from you if you have tried any of them and noticed a difference in your recovery time or soreness. And don’t for get to subscribe so you don’t miss out on the juicy goodness.
Disclaimer: I am not a nutritionals or certified trainer, This is everything I have learned in my fitness journey through trial an error and research. This post may contain affiliate links. That means if you click on a link and purchase something I recommend, I will receive a small commission at no extra cost to you, as an Amazon Affiliate, I earn from qualifying purchases. This helps keep my website up and running and is very appreciated. Thank you for your support.
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