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5 Tips on Achieving Faster Recovery From A Workout 

by Uneeb Khan

Exercise is good for your body, mind, and spirit. The physical benefits range from improved strength and endurance to improved cardiovascular function. But strenuous exercise can also wear you out if you’re not careful. Recovery from a strenuous workout takes an average of 24 to 48 hours. That’s a lot of time. 

The soreness and pain after a workout come from pushing our bodies to their limits. You need to pace yourself, so you don’t overexert yourself, but injuries can be inevitable. Quick recovery is just as important as the intensity and duration of your workout. You’ve pushed yourself hard to achieve peak performance, but what you do after your training affects your recovery.  

Luckily, there are ways to speed up your recovery and reduce post-workout muscle soreness as much as possible. These five tips will help you recover faster from your workout: 

1. Use CBD Supplements 

CBD is a valuable supplement for muscle recovery because it regulates pain signals through the ECS. It relaxes muscles, relieving muscle tension and spasms. CBD may also inhibit mild inflammation from preventing damage to surrounding healthy muscles. 

Research has proven that CBD can improve sleep quality. The link between sleep and muscle recovery is well documented. If you don’t get enough sleep, it’ll negatively affect your muscle recovery. 

One of the best ways to benefit from CBD is to vaporize it. But you should buy the best CBD vape pens UK to benefit from it. Taking CBD is safe and legal and can effectively relieve muscle soreness. But be sure to follow the instructions on the package. 

2. Drink Plenty of Water 

Water is vital! When you work out, your body sweats and loses water. This is a good thing because it eliminates toxins from your body. But drinking plenty of water will keep you from getting dehydrated. Dehydration can cause dizziness, cramps, sore muscles, and even headaches. 

Drinking plenty of water can also reduce muscle soreness after a workout. It helps your body flush out lactic acid, a byproduct of breaking down carbohydrates and sugars during exercise. The buildup of lactic acid in your muscles can cause muscle soreness after a workout. So when you flush it out, it relieves post-workout muscle soreness. 

To stay hydrated, drink water before, during, and after your workout. Your urine should be a light, pale yellow to show that you’re adequately hydrated. 

3. Eat Recovery Food 

What you eat after a workout can help speed up your recovery by promoting the growth and repair of your muscles. An ideal post-workout meal contains protein and carbohydrates, the body’s building blocks. The recommended ratio of carbohydrates to protein is 3:1, but it depends on your goals. To build muscle, you should increase the amount of protein in your diet and decrease the amount of carbohydrates. 

A good post-workout meal can include a protein source (such as chicken breast, fish, eggs, or tofu), healthy fats, and a carbohydrate source (such as whole grains, vegetables, or fruit). 

A simple meal that meets the above guidelines is a peanut butter and banana sandwich. You can also make a smoothie with the above ingredients or cook a sizeable post-workout meal that you can use for multiple meals. 

4. Get Good Sleep 

Sleep is vital for our health, and lack of sleep can lead to many health problems. But what does sleep have to do with post-workout recovery? Quite a lot. Your muscles need time to repair and grow, and your body uses energy. Therefore, you need to replenish your energy stores by eating healthy and exercising to boost your metabolism. You also need sleep to replenish your energy stores. Your body needs time to digest and process the nutrients you eat and drink, so you need to rest. 

During sleep, your body also releases hormones that promote muscle growth and repair and strengthen your bones. Sleep also helps relieve muscle soreness after exercise by reducing inflammation. If you don’t get enough sleep, your muscles won’t have enough energy to repair and strengthen. Also, not enough growth hormones which promote muscle growth and strength are produced.  

5. Stretch and Massage to Relax Muscles 

Regarding post-workout recovery, stretching is a great way to reduce inflammation and relax your muscles. It also prevents future injuries by improving your flexibility. When you stretch, you put your body in a relaxed state. This can help relieve muscle soreness after a workout because your muscles can relax and recover faster. Stretching can also help you avoid injury by improving your balance and coordination. It also reduces your joints and muscles by improving circulation in those areas. 

A post-workout massage can also help reduce muscle soreness by increasing blood flow to your muscles. When you strain your muscles, they tense up and don’t relax as easily. This can lead to muscle soreness after a workout if your muscles can’t relax. Massage can help relax your muscles and reduce muscle soreness after a workout. 


Exercise is integral to a healthy lifestyle but can also lead to significant fatigue. When your body is stressed from working out, it needs time to recover. Recovery time after exercise depends on the intensity of your workout and the frequency with which you exercise. Adequate hydration, a balanced meal with protein and carbohydrates, sufficient sleep, and a relaxing massage after exercise are simple ways to speed up recovery. 

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