You just finished a great workout, beast mode was activated, you got in and got it done, now what? Well, it’s time to recover. Recovery is just as important as working up a good sweat and burning those calories.

After exercising, especially weight training, you could be sore for a day or two maybe even more. Here are some ways to speed up your recovery time and get the most benefit out of your workouts.

1. Myofascial release

When you practice myofascial release, you are getting more hydration to your tissues, helping your muscles to be less sore after your workouts and to recover quicker. Myofascial release helps your fascia to become more elastic and more responsive to stress, therefore speeding up your recovery time. There are many different and inexpensive tools that can be used to do myofascial release. Anything from a foam roller, tennis ball, lacrosse ball, and even a $2 PVC pipe can be used to perform myofascial release, and it can be done safely from the comfort of your home after being taught where to properly place your tools on the body. 

2. Eat 

It's important to eat enough good quality food both before and after a workout. Eating before a workout is important to supply your body with energy to do the work. Once you've finished burning calories and breaking down muscle fibers, you'll want to replace what you lost with good quality sources of calories. An example of an easy post workout meal could be a cup of fresh fruit, and a plant based protein shake with some added almond butter and a serving of hemp seeds (about three tablespoons).

3. Hydrate

After moving your body and sweating, you'll want to rehydrate and keep fluids moving well. If you have trouble drinking water during the day, during or after your workout is the perfect time to chug down a bottle. Drinking water keeps the connective tissue healthier, speeding up the time it will take to recover.

 4. Rest

Time spent sleeping is the most rejuvenating time for the body. You want to be getting good quality sleep between each workout so that your body can fully recover. Some quick tips on how to get good quality sleep is to black out your bedroom, stay off all devices for the last hour before bed, get direct sun exposure during the day, and getting grounded (touching the earth). Click here for more information on how to improve your quality of sleep https://epitomefit.com/blogs/feed/10-sleep-quality-tips . 

5. Supplement

All bodies are unique and some people require some forms of supplementation to their typical diet. There are certain plants and minerals that have been shown to be supportive for muscle recovery in between workout sessions. Some of these foods or minerals include:

• Cordyceps mushrooms- This mushroom has been shown to increase the flow of oxygen to the muscles, making it beneficial for both endurance during a workout, as well as for muscle recovery post workout. 

• Ashwagandha- This adaptogen has been known to increase muscle mass and strength, as well as lower inflammation and decreasing any pain felt from soreness after exercise. 

• Magnesium- This mineral increases oxygen flow through the body, replenishes blood cells, and fights inflammation, among so many other processes its responsible for. Any time you undergo stress, including from exercise, magnesium is being used in one way or another, so supplementing is highly beneficial to the body. 

• Citrus fruits- The high vitamin c content of citrus fruits make them perfect foods to incorporate into your daily intake. Vitamin C plays an important role in tissue recovery as well as in the building up of collagen and fascia. 

• Leafy greens- Mom wasn't lying when she said that eating your vegetables would help you grow stronger! Dark leafy greens such as kale and collards have been linked to muscle growth and recovery due to their ability to increase blood flow, helping to oxygenate the body. 

For more information on how to care for your body while on your exercise plan, feel free to visit our website or contact us at info@epitomefit.com!