Five ways to speed up recovery after exercise

Rest and recovery time is an important part of any workout. It allows your muscles and other tissues time to replenish energy stores and repair themselves, so you can maintain your strength and fitness.

If you’re looking to make the most of your workout, here are five ways that may speed up your recovery time.

1. Nutrition

Fueling your body with plenty of nutrients after your workout will ensure you have the energy to continue on with your day. Try to eat some form of protein directly after a workout, such as a banana or fruit smoothie or try drinking cherry juice which has been shown to help muscles recover faster and with less pain. Olive Leaf Extract may also support cardiovascular function, cholesterol levels and blood pressure to help maintain your fitness.


Although many people have theories on how long it should take a body to recover from exercise, in reality, factors like age and fitness level will determine how much rest we need. Research suggests that rest not only allows muscles to repair themselves, but it also makes the body fitter and faster. Sports scientists found that rest periods may be just as important as the exercise itself, with muscles taking longer to recover from long period of exercise than short bursts, even if the short bursts are more challenging. Another study found that women working out a few times a week were just as fit as those who worked out six times a week, possibly due to the rest periods that their schedule allowed.


Not only does it feel great, massage can also ease inflammation, improve blood flow and reduce muscle tightness following a workout. Researchers found that even just 10 minutes of massage can trigger sensors in the body that helps reduce inflammation in muscle cells, causing the body to repair itself faster.


Sleep has a significant effect on our performance and recovery time, as our bodies use sleep to build new proteins that provide us with stronger muscles and better endurance. It also reduces fatigue, which can affect our performance during sport or exercise.


When we sweat, we lose fluids and electrolytes that are vital for our survival. It’s very important to drink water during and after a workout to ensure so you don’t suffer from dehydration, which can cause damage to muscles and reduce the body’s ability to repair itself after exercise.

Remember to listen to your body and if you are feeling tired, sore or unwell, take a break from training and follow the advice of your doctor.

How often do you train? Do you have any tips to speed up recovery after exercise?


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