6 Ways to Enhance Muscle Recovery

6 Ways to Enhance Muscle Recovery

Working your muscles hard will improve your health and build an enviable physique. Unfortunately, most people don’t understand the second component of a workout. What happens after your workout is just as important as the number of deadlifts you performed.

Muscle recovery is when the magic happens. Getting the proper amount of rest and proper nutrition will improve the results of your workout. You can speed up the muscle recovery process by following some common-sense tips. Read on to discover how to boost your workout results by allowing your muscles to recover properly.

Sleep Better

A proper night’s sleep is the key to, well, just about everything. It also plays a crucial role in muscle recovery. Focus on getting a solid seven to eight hours of high-quality sleep every night. If you can squeeze in a few catnaps during the week, even better.


Everyone knows that drinking more water is good for you. But the type of hydration needed to maximize muscle recovery goes beyond eight glasses of water daily. Be sure to eat plenty of fruits and vegetables. Not only are they filled with water and vital nutrients, but they are also packed with potassium. Potassium is a crucial nutrient for maintaining a well-hydrated body.

Take a Muscle Recovery Supplement

It is the 21st century, and science and nutrition have come together to improve your workout recovery. Eating right and staying hydrated is important, but to maximize results, an advanced muscle recovery supplement will help. According to Legion Athletics, “You can also speed up your post-workout recovery with supplementation.” Since muscle recovery is so important, it pays to use a supplement. Do your research, and choose one based on science, not lofty marketing gimmicks.

Eat Protein Before Sleeping

While you sleep your body goes into repair mode. This is when your muscles need the amino acids high-quality protein provides. This doesn’t have to be a full meal. Nibble on lean cuts of meat, or eat a cup of Greek yogurt. Protein also enhances the quality of your sleep, ensuring you get a full night’s rest.

Limit Alcoholic Beverages

Booze is a diuretic, meaning it causes your hydration levels to plummet with every sip. Put the cork back in the wine bottle and skip the post-workout cocktail. Alcohol slows down muscle recovery. Also, booze interferes with protein absorption. Protein is critical for building muscle, and the recovery process. If you can’t say no completely, limit your drinking to special occasions only.

Post-Exercise Exercises

Walking at a moderate to brisk pace after your workout will improve muscle recovery. Same goes for a bike ride, or a few leisurely laps around the pool. Gentle post-exercise exercises move nutrients and waste through the body faster. This helps your muscles heal. Just be careful not to overdo it!

Focus on your post-workout routine as much as what you do at the gym. You will have the body you want faster than you’d expect.


Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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