Research suggests that wearing compression garments can help decrease muscle recovery time, especially strength recovery, between intense bouts of exercise.

Rolling out muscles with foam or semi-rigid rollers can help remove those knots aka myofascial adhesions. It may also prevent muscle imbalances from forming. While foam rolling is not exactly known for being comfortable, the benefits are worth it.

Recovery back rubs, anyone? As though we really needed randomized controlled studies to tell us, research suggests that massage helps reduce post-exercise muscle soreness. If your goal is bigger biceps, a little soreness might be part of the process.

But there are lots of effective ways you can bounce back fast. You can also try strategies like taking a cold bath, taking anti-inflammatories, or eating more protein.

Instead of spending the day on the couch watching Netflix after your next long run or maxed-out WOD, you might try some easy exercise to keep your….

Everyone needs electrolytes to function optimally, but daily activity level, medical conditions, and diet can affect electrolyte imbalance and lead to…. These stretches will give you a leg up. We tapped a top expert for unique stretches that ease stiffness and improve mobility.

A few minutes of stretching could mean faster recovery and less soreness. Check out these 19 pre- and post-workout stretches for your legs and butt.

Is pilates better for your body than gym workouts? Read on to find out! The steam room isn't just super relaxing — it may have some pretty legit health benefits, too.

But, it's important to know how to use a steam room so…. Hip mobility stretches are a great way to reduce hip pain, enhance mobility, and increase flexibility. Here's a roundup of the 10 best to try at home….

The Russian twist is a workout that targets the core, hips, and shoulders. Here's a step-by-step guide on how to perform this exercise.

We also have…. Get Well Soon: 18 Ways to Speed Exercise Recovery. Medically reviewed by Daniel Bubnis, M. How we vet brands and products Greatist only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Here are 18 science-backed tips to help your body feel better faster. How to speed exercise recovery. Rest up. Chill out. Eat or drink more protein. Stay hydrated. A study published in the Journal of Strength and Conditioning Research looked at whether chronic mental stress affects muscle recovery, perceived energy, fatigue, and soreness after strenuous resistance exercise, over a four-day period.

The results showed that higher levels of stress resulted in lower recovery and, conversely, lower levels of stress were associated with superior recovery. Stress can also impact everything from your sleep to eating patterns, hormones and general wellbeing. All of these things can impact your immune response, which is essential for muscle recovery.

Your stress levels can be impacted by a number of internal and external factors, and if stress is having a consistently negative impact on your daily life, reach out to a healthcare professional. Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits.

This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency. All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover.

If an exercise feels too strenuous, take a modification. If a weight feels too heavy, go lighter. Based on their findings, Sports Performance Bulletin highlights that while technology can be a useful way to monitor performance and fatigue, you should never neglect the power of self-monitoring.

Only YOU know how you truly feel - both in relation to fatigue, soreness and your training. To avoid burnout or overtraining , be aware of telltale signs like poor sleep, fatigue, lowered immunity or constant achy muscles. Feeling rested, recovered and ready to get back into it? Check out our trainers' top workout tips.

The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine.

Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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Transparent Labs created this protein powder to support recovery and stimulate muscle growth, so you can see the best results out of every workout. Each serving has 28 grams of protein and only one gram of carbohydrates. The powder is made from a mix of pea and rice protein and is vegan-friendly.

It also contains no artificial flavors, sweeteners, food dyes or preservatives. Legion Athletics tests its protein formula in a lab for purity to ensure the quality of every batch. Ritual offers clinical-backed multivitamins with unique formulas for both men and women.

Each vitamin contains nine traceable ingredients, including iron and magnesium and is encased in a delayed-release capsule for maximum absorption. The vitamins also feature a mint tab, so you can take your vitamins without a bad taste lingering in your mouth. If you're interested in this brand, check out our Ritual review for more information.

Like all Transparent Labs products, its multivitamin has no artificial sweeteners, colors or preservatives. However, it excludes iron, which makes it easier on the stomach, but not ideal for individuals with an iron deficiency. Check out our in-depth Transparent Labs multivitamin review for more information.

AG1 is not your typical multivitamin. It is a green powder filled with 75 key vitamins, minerals and whole-food sourced nutrients. This comprehensive formula is designed to both fill dietary gaps and support overall health.

It also includes prebiotics and probiotics to support gut health and enhance nutrient absorption. Unlike many sports drinks, Transparent Labs Hydrate is not filled with artificial sweeteners, sugars or colors. Its formula has minerals that will replenish necessary electrolytes to keep you at peak performance levels.

Hydrate includes milligrams of sodium and 1, milligrams of taurine among other minerals that help balance bodily fluids and sustain muscle contractability.

It is also sweetened with stevia for healthy and natural flavoring. Hydrate or Die is an electrolyte powder designed for quick recovery and hydration. The formula is percent National Science Foundation for Sport Certified, so it is safe for collegiate and competitive athletes to use.

Bubs Hydrate or Die is conveniently packaged in individual-serving packs, making it easy to get the right serving quickly and on the go. Personalized Hydration by Gainful is made to accommodate your specific needs, depending on your workout frequency, intensity and sweat levels.

Its electrolyte formula continues four types of electrolytes mixed with cane sugar for faster hydration with a great taste. There is also a caffeinated option that contains milligrams of caffeine so you can rehydrate and reenergize all with one single-serving package. XWerks Ashwa gummies contain ashwagandha, which has been used as herbal medicine for over 5, years.

Studies show that ashwagandha root extract can improve sleep quality in adults and individuals with insomnia. It can also increase testosterone and decrease stress and cortisol levels. XWerks Ashwa contains 1, milligrams of ashwagandha, six grams of sugar and five milligrams of sodium.

Kaged boasts that its Sleep SR supplement will help you fall asleep faster and stay asleep longer. It is also designed to promote calmness and reduce stress to help you easily fall asleep. While melatonin is the most commonly used supplement for sleep, magnesium and zinc have also been shown to improve sleep quality.

Transparent Labs ZMO sleep aid contains milligrams of magnesium and 10 milligrams of zinc with an oyster meat powder base. Magnesium can also reduce the symptoms of restless leg syndrome , which often interferes with sleep quality. This cold plunge tub can cool water down to 39 degrees Fahrenheit and has circular filtration and Ozone sanitation for cleaner and better-quality water.

The micron filter picks up loose hair and other debris, so it will not continue to circulate in the water. The durable design is completely insulated for better temperature regulation and plugs into the wall with no plumbing required.

After a workout, eating a snack and drinking water is the best thing you can do. It refuels your body so that it can continue to perform necessary bodily functions and kickstart muscle recovery. The other important practice is to get a good night of sleep so that your body can recover in a parasympathetic state and rest from a hard day.

Massages, compression garments and sitting in a sauna for a few minutes are all effective ways to help your muscles recover faster.

Additionally, eating a balanced meal with healthy protein and carbohydrates helps stimulate muscle growth and repair the tears that occurred during challenging exercises. I prefer heat before a workout to effectively warm up my muscles and ice after a workout to ease muscle soreness.

However, both ice and heat are effective treatments for muscle soreness, so you can choose whichever one makes your muscles feel better. Apart from simply washing away the sweat and dirt from a long workout, cold showers, like cold immersion therapy, can help muscle recovery by lowering your core body temperature and decreasing your heart rate.

The cooler temperature can also lower cardiac stress. No matter your fitness goals, post-workout recovery is essential to reaching them. Our bodies are not designed to continue to push the limits without rest days and proper recovery methods.

When you finish a workout, remember to refuel, rehydrate and take extra steps like a massage, ice bath or compression garments to ease muscle soreness and help repair torn muscle tissue. Trust me, your body will thank you and your performance will show the benefits.

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Fill your bathtub up with cold water and dump in some ice cubes. Submerge your body in the cold water for 10 minutes.

Repeat this as needed. Various mobility tactics help to bring nutrient rich blood to muscles that need recovery. Ensuring your muscles are clear of adhesions and improving your range of motion will increase your muscle strength and function.

These little micro naps help to aid in recovery. Small naps are good for your heart, blood pressure , stress levels and even weight management.

While we sleep our bodies repair. Faster repair means getting back to the gym faster. A properly balanced diet is extremely important to your goals. Whether you want to lose body fat or gain muscle ,. it wont happen with training alone.

Consuming a well-balanced diet will help give your body the nutrients it needs to recover from training. If your diet is lacking even one macronutrient it will hinder your recovery ability. Try to keep your carbs, protein, and fats all balanced. Avoid diets that are extreme, you will find yourself smaller and weaker.

If you think you can train hard and heavy for weeks at a time, you are mistaken. In order to make good strength and muscular gains its important to take a one week deload period of your training.

Whether that means taking off for a full week or what I recommend is having a week where you use 60 to 65 percent of your normal workouts.

These lighter workouts will allow you recover and the coolest part they will allow you to rebound and come back stronger.

Muscle soreness occurs from lactic acid build up in a muscle. Drinking adequate amounts of water will help to flush out toxins from your muscles. Our bodies need water to function; a one percent dehydration will result in a 10 percent reduction in strength.

Proper hydration also helps to keep our joints lubricated. Vitamin C, D, E and ALA are all important for the recovery process. These vitamins help to prevent damage done by free radicals and help strengthen up your immune system.

After a workout free radical levels are higher in our muscle cells. These vitamins help to break these free radicals apart. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport?

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Get your muscles back to working shape with these post-workout foods. Embrace Carbs Eighty percent of what you see in the mirror is based off your nutritional habits. Keeping this meal under 10 grams will ensure quick uptake by your body.

Take BCAAs Proper recovery does not just happen after a workout, it needs to occur for hours before and after. Foam Roll Foam rolling has many benefits : It breaks up little muscle adhesions that cause muscle imbalances.

Foam rolling after a workout can help flush out toxins and lactic acid from a muscle. Ice Baths There is no secret behind ice baths , they just plain work.

Rolling on a lacrosse ball, massaging tools or even using voodoo bands can all help you recover. Please consult your healthcare provider if you have any questions or concerns. This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at Register for an account, log in, and set up future payments using auto pay.

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Choose a Plan. Find Care. Member Resources. Who We Are. How to Speed Up Your Recovery After a Tough Workout. by Select Health Staff. Get enough sleep Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion.

Related: Men's Health: The Basic Guidelines Eat nutritious food Consuming the best foods possible will give your body the proper fuel it needs to perform and recover. Related: Why I Love Strength Training Massage An effective way to reduce delayed onset muscle soreness is massage.

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