7 Essentials to Help Your Body Recover Faster

Most athletes spend just as much time recovering from their workouts as they do actually working out. Many of them have weekly visits with a tissues masseuse who specializes in active release technique (ART) or a chiropractor. It helps their bodies handle the physical stress they are under.

You and I may not have an ART practitioner on retainer, but there are numerous things we can do after working out to improve our recovery.

1. Refuel with Protein and Healthy Carbs

I encourage my clients to eat something substantial within an hour of finishing their workouts. Your body uses glycogen stored in your muscles to fuel your activity, so it’s important to replenish those stores with high-quality carbohydrates like sweet potato or brown rice. Sprouted Ezekiel bread is another great option.

It’s also important to eat some protein. You build muscle by creating tiny tears in your muscle tissue when you workout. Afterwards, your body repairs those tears by building more muscle with amino acids. You need at least 20 grams of protein after a workout to fuel this process. Protein shakes are an excellent source of protein (just avoid ones with lots of sugar), or you can opt for lean meats.

2. Enjoy an Epsom Salt Bath

Epsom salts are large crystals of magnesium sulfate. You may have heard that taking magnesium supplements internally promotes relaxation, so it shouldn’t be a surprise that soaking in a bath of Epsom salts relaxes tired muscles and helps them heal.

Epsom salts are super easy to use. Just dissolve a few handfuls in warm bath water and soak for about 15 minutes. You can buy scented Epsom salts at Target or buy unscented ones from Amazon and add 1 to 2 drops of essential oil to your bath water.

Here’s a more involved recipe for Ginger and Orange Stimulating Milky Epsom Bath Salts if you really want to treat yourself.

3. Foam Roll Any Tight Spots

You know when you’re getting a massage and the therapist finds a knot? That’s a place where your connective tissue (aka “fascia”) is stuck to your muscle. To speed recovery and maintain mobility, it’s important to work out those knots.

You can do your own myofascial release by using a foam roller regularly. I recommend foam rolling before and after a workout, but you can even do it while watching TV! The important thing is to get it in.

Here’s a post on foam rolling and a few of the ways you can approach it.

4. Supplement with BCAAs and Glutamine

I recommend several supplements to my clients, including branch chain amino acids (BCAAs) and glutamine. Both are critical building blocks for new muscle and will help your body recover faster after a hard workout.

For brand recommendations, dosing recommendations, and more, check out this post on supplementation.

5. Drink 1 Gallon of Water a Day

If there’s one tip that has appeared on my blog more than all others it’s this--drink no less than 1 gallon of water a day. My clients who follow this advice notice that they perform better in the gym and are less likely to overeat. An added benefit is that it flushes out toxins, making your eyes and skin glow!

6. Stretch After Working Out

Like foam rolling, stretching keeps you mobile and may ease muscle soreness after a hard workout. I like to use dynamic stretches before a workout and save most static stretches for after. Static stretches are the kind where you hold a pose and really sink into the feeling.

The type of stretches I would recommend depend on the part of the body you are working out. Give yourself at least 10 minutes after your workout to cool down and stretch, and take 5-minute breaks throughout the rest of your day to stretch, especially if you work at a desk.

7. Take 1 to 2 Yoga Classes Per Week

Yoga is a great way to get some dedicated stretching time outside of the gym. Choose a class that focuses on gentle or restorative yoga for maximum effect. I like to practice on Mondays and Thursdays so I can spread out the effect.

Another benefit of yoga is that it reduces stress. Vigorous physical activity can actually increase the amount of cortisol in your body, which can lead to overtraining. Yoga provides balance and gives the body a chance to rest.