9 Workout Recovery Tips To Reduce Muscle Soreness

9 Workout Recovery Tips To Reduce Muscle Soreness

9 Workout Recovery Tips To Reduce Muscle Soreness
Workout Recovery Tips

I get SO many requests for recovery tips from the BBG Community! When you first start working out, it’s normal to feel sore after your workouts. 

In fact, some muscle soreness is a sign that you’re working hard and getting stronger. 

If you’ve experienced delayed-onset muscle soreness (or DOMS) after a BBG workout, then these tips are for you!

Why is it important to recover after a workout?

When you workout you put your body under stress. If you allow your body time to recover, it will adapt to the stress and get stronger, so that next time you workout, it’s slightly easier. 

During recovery, muscle tissue is repaired. This process can take 24-48 hours, which is why we work out different parts of the body on different days!

Having a recovery plan in place will help you to stick to your workout program

My top workout recovery tips 

Use these tips to relieve sore muscles and help to prepare your body for your next workout!

Sore Muscle Recovery

1. Warm up and cool down

I cannot stress how important it is to make time to warm up before a workout and cool down once you are done!

I ALWAYS do stretches before and after my workouts, including my LISS sessions!

Natural Muscle Recovery

2. Stay hydrated

Drinking plenty of water helps your body to stay hydrated. If you become dehydrated, you may not recover from a workout as quickly and you are more likely to get cramps or muscle spasms. 

Muscle Recovery

3. Get plenty of sleep

Sleep plays a vital role in recovery from exercise. During sleep, your body produces hormones that help with tissue repair. Aim for seven to nine hours each night — try to get to bed at the same time each night to get enough sleep for recovery. 

Muscle Recovery Tips

4. Have a post-workout snack

Having a post-workout meal or snack can help ensure that you are getting the right macronutrients to aid with muscle recovery. 

An ideal post-workout snack will contain protein and carbohydrates to replenish the glycogen in your muscles. 

Magnesium For Muscle Recovery

5. Take magnesium

Magnesium is an important mineral found in a variety of foods which can help speed recovery and aid in protein synthesis. Low levels of magnesium in the body can cause muscle tension, cramping and spasms.

Some of the BBG ladies have found that taking a magnesium supplement or eating foods that are rich in magnesium helps to reduce muscle cramping and soreness.

Tips For Workout Recovery

6. Run a bath

Taking a bath can help you to relax. A warm bath will increase blood flow throughout your body to aid recovery. A bath is most beneficial on a rest day, rather than straight after a hard training session!

If you are really brave, an ice bath or a cold bath can help to reduce inflammation in the muscles after training. 

Stretching For Muscle Recovery

7. Make time for active recovery

If you’re feeling sore, moving is probably the last thing you feel like doing — but trust me, it can make you FEEL BETTER!

Taking a walk, going for a gentle bike ride or a swim can help to improve circulation. 

Improved blood flow can promote recovery by allowing more nutrients to get to the muscles and efficient removal of waste products that contribute to muscle soreness. 

Active Recovery

8. Stretch every day

Regular stretching is so important, and I make time for it every morning and evening. 

Stretching can help you to wind down at the end of the day and assist with better sleep.  

Foam rolling can also help to relieve tight muscles. My BBG program has one foam rolling and stretching session each week that I highly recommend you complete!

By loosening tight muscles you prepare your body for your next workout — and don’t worry, you aren’t losing your progress by releasing muscle tightness! 

Muscle Recovery Foods

9. Think about what you eat

In order for your muscles to repair and become stronger after a workout, your body needs the right macronutrients

A balanced eating plan should have carbohydrates, protein and healthy fats to support your training and recovery. 

You can find plenty of healthy eating inspiration on my blog. 

Download SWEAT AppDownload SWEAT AppDownload SWEAT App

Recovery is just as important as doing your workouts

Try these workout recovery tips to help you to bounce back faster from your BBG workouts! 

Starting a new fitness regime is hard! That’s why it’s so important to take your recovery seriously.

When you listen to your body, you’ll find that you stay motivated on your fitness journey. 

What’s your top workout recovery tip? Share it in the comments below!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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