Despite what you may read on some *fitness* blogs, there is no better way to help your muscles recover than by eating well foods and getting a good night’s sleep.
Many people believe that they need expensive supplements to get results from their workouts. While some supplements offer benefits, you won’t be able to maximise your performance unless you take care of the basics.
This article offers 15 proven tips to maximise your muscle recovery and help you establish a more consistent fitness routine.
Foods
The food people eat can have a huge impact on athletic performance and recovery.
1. Protein post-workout
When you exercise, the proteins that make up your muscle fibres experience damage. Intense protein after your workout can help your body get the raw materials it needs to repair muscle damage.
Research suggests that consuming about 1.6 grams (g) of protein per kilogram (kg) of body mass per day is sufficient to maximise muscle growth. The Global Society of Sports Nutrition suggests a wider range—1.4 to 2.0 g of protein per kg—for building and maintaining muscle mass.
Eating protein-rich foods or taking protein supplements before or after exercise can aid muscle recovery and help you meet your overall daily protein intake goal.
2. Protein pre-workout
Some people may find that consuming an overwhelming amount of protein before exercise helps them meet their daily protein intake goal and improves muscle recovery.
However, educations show that while pre- and post-workout protein supplementation supports muscle growth and recovery, total dietary protein intake is more important than the timing of consumption.
3. Eat an overall balanced diet
Your strengths store carbohydrates in the form of glycogen for energy. Glycogen is an important fuel foundation for all forms of aerobic exercise and the body’s primary energy source during high-intensity anaerobic exercise. Consuming carbohydrates along with protein after exercise can help replenish glycogen stores, enhance muscle repair, and improve performance. The amount of carbohydrates a person needs depends on their body composition and the intensity of their exercise.
4. Eat an overall balanced diet
Upholding a healthy diet in general can help prevent nutritional deficiencies that could impair your muscles’ ability to recover. As a general rule, this means:
- Reducing your intake of ultra-processed foods
- eating plenty of berries and vegetables
- healthy proteins, such as beans and legumes, tofu, lean poultry, and eggs
- heart-healthy body fat, such as olive oil, avocado, nuts, before germs
Drinks
Hydration is essential for athletic presentation and survival.
5. Stay Hydrated
Dehydration can damage your muscles’ ability to repair themselves. You’re more susceptible to dehydration if you exercise in hot or humid climates. To prevent dehydration, it’s recommended to drink 1.5 litres (L) of fluid for every kilogram (kg) you lose during exercise. This equates to about 3 cups of fluid for every pound you lose.
6. Cherry Juice
Numerous athletes drink cherry juice as part of a healthy diet to decrease redness, muscle damage, and muscle soreness.
A 2026 literature review found steady evidence that cherry juice—drinking in the days before exercise—may support muscle recovery. However, more research is needed to determine the most effective form, dosage, and timing of administration.
Supplements
Some supplements can help complement a healthy diet. While it is often more beneficial to meet nutritional needs through whole foods, powders, pills, and other supplements can help individuals easily reach their goals.
7. Creatine monohydrate
Creatine is one of the greatest widely studied supplements available. Research consistently shows that it can help improve muscle strength when combined with resistance training.
Studies also suggest that creatine may help athletes recover from intense exercise by reducing muscle damage and inflammation, as well as supporting the replenishment of muscle glycogen stores.
8. Protein Powder
Protein powder is a suitable way to increase your protein intake. Many types of protein powder contain a whole spectrum of vital amino acids. Whey, soy, and casein protein powders are general choices for complete protein.
Lifestyle
In addition to hydration and nutrition, a being’s general lifestyle habits play a key role in post-workout recovery.
9. Sleep more
Sleep gives your muscles the time they need to recover from exercise. People who engage in intense exercise require more rest than the average person. Some professional athletes are said to sleep 10 hours or more per night.
Research has shown that lack of sleep can hinder muscle recovery by affecting the body’s response to inflammation and the production of hormones that promote muscle growth.
10. Massage
Many athletes incorporate massage into their training routines to relieve muscle soreness.
A 2020 review of studies concluded that kneading has a small but significant effect on improving flexibility and reducing delayed onset muscle soreness after exercise.
11. Compression Garments
The use of compression garments has become common among athletes over the past few decades.
There are a limited number of studies examining their effectiveness in speeding up recovery after exercise. However, a small study conducted in 2019 found that these garments reduced recovery time for German handball players.
In that study, athletes wore the garments for 24 hours, then alternated between a 12-hour rest period and 12 hours of wearing the garments, for a total of 96 hours.
12. Cryotherapy
Cryotherapy is a procedure that involves exposing the body to very low temperatures for a few minutes.
Various studies have shown that this method can speed up recovery by reducing pain, swelling, and muscle fatigue after intense physical activity.
Things to avoid
While many factors can promote recovery, others can hinder it.
13. Alcohol
Consuming alcohol is harmful in many aspects of health: it can increase blood pressure, reduce sleep quality and duration, and lack nutritional value.
Regular alcohol consumption can also slow muscle recovery and increase the long-term risk of losing muscle mass.
14. Tobacco
Smoking tobacco negatively affects the musculoskeletal system.
Although research on the effects of tobacco on muscle recovery is limited, there are indications that smoking is related with a greater risk of muscle damage.
Additionally, smoking tobacco is associated with an increased risk of developing joint diseases and suffering from bone fractures.
How long does muscle recovery take?
The time it takes for muscles to recover from exercise afterwards depends on your fitness level and the intensity of your training.
The volume, intensity, and duration of training significantly influence the level of physical demand placed on the body.
After a relatively light workout, muscles can recover within 24 hours; conversely, a more strenuous workout may require two to three days. Very high-intensity workouts may take even longer.
Other factors that can affect salvage time include:
- quality of sleep
- nutrition
- stress level
- performing exercises that involve multiple muscle groups or require near-maximal effort
How can I avoid injuries while my muscles recover?
The foundation of any good training program lies in gradually and steadily increasing intensity or strength over time. If you develop too quickly, you risk injury or overtraining.
Different trainers have different philosophies about training. However, most agree that after a training session, you should feel challenged, but not totally exhausted. Even elite athletes strategically plan moments—or years—where they train at their highest intensity.
Designing your training program to work alternating muscle groups in different sessions is a great strategy for extending the recovery period between sessions.
For example, if you lift weights three times a week, you might try a schedule like the following to give each muscle group a full week of recovery:
- Monday: Back and biceps
- Wednesday: Chest and arms
- Friday: Legs and core
Are there complications from not allowing muscle salvage time?
You growth your risk of injury if you don’t allow your muscles to recover between physical exercises. Inadequate recovery after physical activity can also reduce performance in subsequent workouts.
Repetitive stress from exercise causes tiny tears—known as microtrauma—that leave muscles sore and swollen. The accumulation of these tears puts you at risk for muscle tears, also referred to as strains or muscle pulls.
Frequently Asked Questions
Below are some frequently asked questions about muscle recovery.
Can I train if my muscles are sore?
In general, it is safe to train with sore muscles, as long as there is no actual pain. It is important to distinguish between muscle soreness (DOMS) and injury-related soreness. Putting damaged muscles under excessive strain can lead to serious injuries.
What is best for muscle recovery?
Adequate rest, hydration, and good nutrition are essential for muscle recovery. Only during recovery can your muscles repair the tiny tears that occur during exercise. You risk injury if you don’t give your muscles the time they need to recover.
Conclusion
If you don’t allow your muscles to recover after exercise fully, you put yourself at risk for injury. Muscle injuries can range in severity, from mild strains to complete tears.
Whether you’re training to stay healthy or are a competitive athlete, the best way to optimise your muscle recovery is to maintain a healthy diet and get plenty of sleep.