From the reluctant jogger to proud gym rat, ample recovery from exercise is

important. But instead of staring at the clock until that next workout fix, check out our
list of 18 ways to boost recovery, all backed by the cold hard facts. Follow these
tipsfrom tools to speed recovery to cherry juice and midday napsto hit the gym
stronger, faster, and more refreshed than ever.
Speed Up R&RYour Action Plan
1. Get more sleep. While the exact relationship between sleep and exercise is still
unclear, multiple studies suggest sleep deprivation and disorders can have a
significant negative effect on performance and recovery [1] [2]. Sleep is also prime
time for the body to undergo protein synthesis, so make sure to get in those Zzzs for
stronger muscles and better endurance.
2. Listen to music. Music can be great for helping us power through a tough
workout (or at least distracting us from that my legs are on fire! feeling), but
listening to relaxing tunes can also aid in exercise recovery [3]. Slow-tempo songs
can help reduce blood pressure and pulse rate more quickly after exercise, especially
useful if theres more than one intense burst on the days gym agenda.
3. Consume protein before bed. Barring a serious case of sleepwalking, were
not usually giving our body nutrients while we sleep. Consuming a light, protein-rich
snack before bed allows our bodies to keep repairing muscles overnight [4].
4. Eat protein in the morning. After a hard night of sleeping (the highlight of
many Greatists days), the body could use some nutrients to recharge. Breakfasts high
in protein can give our muscles the necessary ingredients to start rebuilding and may
reduce food cravings later on in the day [5].
5. Drink chocolate milk. Looking for a convenient post-workout snack on the go?
Tap into that inner child and chug some chocolate milk. The protein it contains will
kickstart muscle recovery, and those chocolaty carbs have been shown to decrease the
amount of time it takes for the body to get ready for its next challenge [6].
6. Drink cherry juice. Stiff as a board from yesterdays sweat-tastic spin class or
lifting session? Tart cherry juice and supplements might help reduce the swelling that
occurs when muscles are damaged, allowing our bodies to recover faster andthank
goodnesswith less pain [7] [8].
7. Roll it out. Much of the soreness that goes along with exercise occurs when our
muscles and fasciaconnective tissue running throughout the bodybecome
knotted. Rolling out muscles with foam or semi-rigid rollerstwo forms of self-
myofascial release (SMR)can help remove these knots and prevent muscle
imbalances from forming [9]. But be warned: While effective, SMR isnt exactly pain
free (were untying muscle knots, after all!).
8. Get a massage. Recovery backrubs, anyone? Like SMR, massage helps break up
scar tissue and reduce stiffness associated with muscle repair. Scented candles and
relaxing tunes optional.
9. Hydrate! Better recovery could be just a glass (or two, or three) away.
Exercising while dehydrated can cause greater damage to muscles and reduce the
bodys ability to repair itself [10]. Before reaching for Gatorade, however, know that
good old H2O is often enough for many individuals looking to replenish fluids.
10. Cut back on the booze. Those of us who enjoy a few post-workout brewskies
might want to be careful of too much of a good thing. Research suggests more than
one or two drinks after working could reduce the bodys ability to recover [11] [12].
11. Consume protein post-workout. While a protein-rich snack can get the body
ready for a great workout, sipping on a protein shake or eating a protein-filled meal
can ensure the body has enough fuel to keep on rebuilding throughout the day [13].
12. Consume protein before a workout. Amino acids are the building blocks of
tissue, and we consume protein to give our bodies enough to rebuild and maintain
muscles damaged during workouts. But theres more to recovery than snacking any
which way. Consuming protein before working out can trigger our bodies to start
muscle synthesis (a fancy name for repairing and building those guns) throughout and
even after hitting the weights [14].
13. Take a daytime nap. Research suggests taking a nap around two hours after a
workout helps the body enter deep, restorative states of sleep [15]. And trust us (based
on research and experience), a quick power nap wont ruin an upcoming nights rest.
14. Rest those muscles. While many advocate two days between workouts
involving the same muscle group, theres no one-size-fits-all solution for recovery
time. Factors like age and fitness level are important in determining how much rest
we really need. If performance is decreasing from workout to workout, it might be
time to schedule in a few extra rest days [16].
15. Try compression garments. For many athletes, its important to be able go all
out and quickly regain the energy (and willpower) to run, jump, or throw once again.
Recent research suggests wearing compression garments can help decrease the time it
takes for muscles to recovery between intense bouts of exercise [17].
16. Ice muscles. Cooling down muscles post-exercise could reduce inflammation
and speed the path to recovery, especially for chronically injured areas. Cooling in
short bursts (think 10 minutes on, 10 minutes off) can also reduce muscle soreness
after a workout [18].
17. Take a cold bath. Dont just dip that toe in! It might be a scary prospect for
some, but taking a cold, full-body plunge after working out can significantly reduce
soreness and inflammation for up to 24 hours after exercise [19].
18. Try anti-inflammatories. Consult with a physician before relying on them, of
course, but research suggests some anti-inflammatory medications and herbs can
speed muscle recovery [20] [21]. However, some researchers suggest anti-
inflammatory medication can hinder muscle hypertrophy (aka growth), so it might be
a good idea to use them sparingly.
This article has been read and verified by Greatist Experts Jason Edmonds and Matt
Delaney.
strength training
muscle soreness
workout recovery