Tips for faster muscle recovery

Listen to your body

The first and most important tip: learn to listen to your body. Only you can feel what's best for you. Still experiencing severe muscle soreness after three days? Then it's better to wait a little longer than the recommended 48 to 72 hours before training that muscle group again.

All's well that ends well

We're often tempted to rush home after a workout, but try to make a habit of taking the time to cool down. This reduces the risk of injury and helps your muscles recover faster. This article explains various stretching techniques for both cardio and strength training.

Hot and cold

We've all heard that a warm sauna or a cold ice bath is good for muscle recovery. But have you ever heard of alternating between hot and cold? Alternating showers originated from the Kneipp method of hydrotherapy. By alternating between cold water (which reduces muscle pain) and warm water (which relaxes muscles), muscles recover faster. For example, you can alternate the temperature of the shower about six times, every 30 seconds.

A bite for you, a bite for your muscles

Your muscles need nutrients to repair themselves. For faster recovery, it's therefore recommended to eat a protein-rich, carbohydrate-rich snack or meal as soon as possible (preferably within half an hour) after your workout. A protein shake is the fastest option, of course, but also consider a chicken breast sandwich, a banana with peanut butter, or a bowl of cottage cheese with fruit and granola.

Water!

All waste products need to be removed, so it's important to drink plenty of water after your workout. For example, fill a large one-liter bottle and make sure you drink it all within a few hours after your workout.

Sleep well

And finally: get a good night's sleep. The easiest way to speed up muscle recovery. Or so you'd think. Yet, a good night's sleep is often overlooked. The goal is 7 to 7.5 hours. That might be a bit more difficult in the heat, but luckily we have some tips for you to sleep better on hot days!