by Lisa Sitwell May 01, 2020 2 min read

After a heavy workout, it’s common to feel a little bit sore. This is a pretty good sign that you are pushing yourself hard. However, it’s important to take care of yourself. Soreness in the muscles can reduce your ability to do other activities comfortably. Overly sore muscles can even lead to injury when you try to lift heavy objects. If you want to recover faster from your workout, do the following.

Eat Right

Working out causes small tears in your muscles. This is part of what is causing the soreness. In order to recover properly, you need to give your body the nutrients that it needs to rebuild. It’s not just what you eat, but when you eat that is important as well. It’s generally not recommended that you eat right before your workout. That can lead to dry heaving and throwing up. Nor do you want to eat right away. Eating immediately after an intense workout can make you feel queasy. If you want to receive the most benefit, it is recommended that you eat within 45 minutes of your workout.


Proper rest is critical for workout recovery. Do not perform a full workout on the same muscle group two days in a row. You need to give those muscles time to rest and recover. You can still do healthy moderate exercises, but make sure you aren’t doing too much. Although working out at night can be a great way to destress, it can also make sleeping difficult for some. Getting adequate sleep is essential for workout recovery. If you are needing help, some foods and supplements can help you destress and get the rest you need.


Stretching properly can help prevent sore muscles and help soreness go away quicker. There is a lot of debate as to whether you should stretch before working out. If nothing else, you should at least warm up. After your workout, stretching can be a great way to help the muscles relax and prevent them from forming knots. If you are currently dealing with soreness, light stretching can help increase blood flow to the area, it can also help work out the kinks that you are feeling. In general, stretching will help increase your flexibility. This will help keep you from injuring yourself as you work out.

If you’re serious about working out, you also need to be just as serious about caring for your body outside the gym. “No Pain, No Gain” is a great mantra to use in the gym, but outside of your workout, pain means limited capacity and mobility. By applying these tips you will recover faster and be in great shape to hit your next workout with all you got.

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