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4 Tips to Speed Up Muscle Recovery Post-Workout

Sara Haley 6 February 2024

Those who exercise regularly need a balanced post-workout recovery routine, along with an active workout regime to train more efficiently. It not only helps prevent future injuries but also ensures you stay on track with your fitness journey. So, instead of dealing with fatigue and muscle pain, help your body feel better and recover faster with a post-workout nutrition plan.

Here are four tips to help relieve sore muscles and speed up your post-workout muscle recovery:

1. Don’t forget to stretch after your workout: Stretching is highly beneficial for muscle recovery, and it also helps boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. It helps reduce stress and increase blood flow, improving your overall performance. So, remember to include these easy stretches during your next workout session: Foam rolling, snow angels, quad stretching, calf stretching, and IT band stretching. We recommend 30 to 60 seconds per move.

2. Always set aside time to rest your body: As the saying goes, too much of anything is good for nothing. Overtraining syndrome or OTS is a condition that occurs when you work out too much or too hard without giving your body enough time to rest and replenish. It shows how inadequate rest can lead to negative consequences, such as poor sleep, disrupted moods, decreased immune function, and declining performance levels. Give your muscles time to recover after an intense training session, particularly when it comes to weight training. Rest one full day between exercising each specific muscle group to gear up for your next workout.

3. Make sure to fuel up: Stay well hydrated and fuel up your workouts with water, tea, or shakes, as dehydration can cause fatigue, headaches, constipation, and dizziness.  Remember, a combination of nutrients is key to speeding up muscle recovery. Hence, make sure you hydrate well before, during, and after a training session. Consume enough protein and carbs as they are needed to help repair and rebuild muscle tissues and refuel between workouts, especially when you’re doing multiple sessions in a day.

4. Consider post-workout recovery supplements: Balanced nutrition and a well-planned workout regime are crucial in maintaining your active fitness routine. A post-workout recovery shake with the right balance of carbohydrates and protein is important to ensure faster recovery and refuelling. To enhance performance before, during, and after a workout aside from your daily multivitamins, try consuming a supplement like Omega-3 Fish Oil, which can reduce muscle soreness and recovery time.

Disclaimer: This product is not intended to diagnose, treat, cure, or prevent any disease.


  1. https://www.healthline.com/health/fitness-exercise/stretching-after-workout#benefits
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910
  3. https://iamherbalifenutrition.com/fitness/muscle-recovery