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Tips to speed up your workout recovery

The below article is from https://www.verywellfit.com/

See the original article here

1. Replace Lost Fluids

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.2

Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

2. Eat Healthy Recovery Foods

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger, and be ready for the next challenge.3

This is even more important if you are performing endurance exercise day after day or trying to build muscle.

3. Rest and Relax

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time.

Resting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

4. Stretch It Out

After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

5. Perform Active Recovery

Easy, gentle movement (such as a brisk walk or a bike ride) improves circulation, which helps promote nutrient and waste product transport throughout the body.1 In theory, this helps the muscles repair and refuel faster.

6. Get a Massage

Massage feels good and improves circulation while allowing you to fully relax.1

You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

7. Take an Ice Bath

Some athletes swear by ice baths, ice massage, or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness, and prevent injury.1 The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.

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