Cut Out The Alcohol
Many people enjoy finishing a workout and then hitting up what's left of the happy hour at the local bar. But what they might not know is, alcohol will actually dehydrate your body and make your recovery period last even longer.
Take Advantage Of Compression Clothing
Compression clothing will help your body circulate blood better during your workout and can prevent against cramping. There are even compression clothes that are made specifically for wearing after training to help "recharge" your muscles and prevent soreness.
Drink Plenty Of H2O
Being dehydrated during a workout can be a dangerous thing; you could easily cause greater damage to your muscles, or you could potentially collapse from dehydration. Before you go grabbing those sugary sports drinks, remember that water replaces more than enough for you to exercise.
Embrace The Ice Bath
This might seem like a daunting task, but just hear us out. Submerging your body in an ice bath after your workout can significantly reduce muscle soreness and inflammation for up to 24 hours.
Down Some Tart Cherry Juice
Still feeling sore after that workout class from yesterday? Try some tart cherry juice; the antioxidants in the juice can help alleviate the swelling that happens when a muscle is damaged.
The Foam Roller Will Be Your New Best Friend
Foam rolling might not be the most comfortable thing to do, but it's absolutely worth it. Muscle tightness and soreness can stem from the muscles and tissue becoming "knotted," and using a foam roller can help stretch and relax the muscles to prevent those imbalances from forming.
Eat A Breakfast That's High In Protein
Eating a protein-rich breakfast the morning after a workout will help jumpstart your whole day. Not only are you giving your muscles the nutrients it needs to recover and rebuild properly, the protein can help you reduce your food cravings for the rest of the day!
Just Relax For A Few Days
If you are starting to notice that it takes you longer and longer to recover from your workouts, then it might be time to take a little break. Many people abide by the two-day recovery period between working out the same muscle group, but you are not everybody else and it could possibly take you three to four days to recover fully. Just sit back and relax for a few days before getting back in the gym.
Enjoy A Glass Of Chocolate Milk
Need a quick post-workout snack? Grab a glass of chocolate milk to refuel your body with the protein your muscles need, plus the carbs in the chocolate have been shown to decrease the amount of recovery time needed before another session.
Go Out And Get A Massage
Who doesn't love a good massage? Similar to foam rolling, a massage can help break down the scar tissue and help alleviate the stiffness.
Take A Nap After Your Workout
Studies have shown that taking a nap around two hours after your workout will help your body enter the deep restorative sleep it needs. No need to worry though, taking a short nap during the day will not disrupt your sleep pattern for the rest of the night.
Get Tons Of Sleep
Not getting enough sleep can have a negative effect on the performance and recovery of your muscles. During sleep, your body undergoes what's called protein synthesis, which enables the muscles to rebuild after a tough workout. So go ahead and sleep in an extra few hours.
Listen To Your Favorite Music
Music is a staple or most people during their workouts, but it can actually help you afterwards too. Listening to slow-tempo music will help reduce your blood pressure and get your body ready to go in to recovery mode.
Drink A Protein Shake Before Bed
During sleep, our body runs on the nutrients that we have stored throughout the day, but sometimes that isn't enough. Drinking a protein dense shake before you get in bed gives your body the extra nutrients it needs to recover properly overnight.