If you are into fitness, then you know that a good workout always leaves you feeling sore. As such, rest and recovery are mandatory for any workout routine. This usually has a huge impact on your gains, your performance, and it also allows you to train with more endurance.

A good recovery routine allows your muscles to repair. This might take 24 to 48 hours depending on the intensity of your workout. If you go back to working out before full recovery, you might experience muscle breakdown instead of muscle gains. This is one of the main reasons why you do not work on the same muscle group two days in a row.

If you do not have a recovery routine, here are some legit ways:

  1. Hydrate: during workouts, you lose a lot of fluids. Water will boost your recovery, improve metabolic function, and promote efficient nutrients transfer.
  2. Eat healthy recovery food: you should eat within 60 minutes after your workout and ensure that you eat carbohydrates and proteins. This will refuel your body and allow it to recover, get stronger, and repair damaged tissues.
  3. Rest and relax: resting allows your body to repair damaged tissues at a natural pace.
  4. Get a massage: massages improve circulation and help you relax.
  5. Active recovery: gentle movements such as walking improve circulation and promote nutrient transportation throughout the body.
  6. Gentle stretching is a simple and fast way to recover after an intense workout.

Although muscle soreness might feel like a great inconvenience, it is a good thing. The tears that happen during workouts facilitate muscle gains. However, the recovery process also ensures that you get those gains and increase endurance, strength, and power.