4 Science-Backed Workout Recovery Methods

Whether you’re a competitive athlete or just on a new workout kick, muscle soreness, pain, and stiffness can keep you from reaching your full potential. Sluggish recovery time is an easy way to lose motivation.

If you do a quick Google search for workout recovery methods, you’ll get thousands of results. It’s hard to know where to turn. Which ones really work? Here are some workout recovery methods to get you back in the gym, on the pavement, or in the studio — STAT.

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1. Protein

You’re probably familiar with the huge category of post-workout protein shakes, bars, and powders. But have you ever really stopped to consider why, exactly, protein is so important? According to research, eating protein after working out helps preserve muscle glycogen and indirectly enhances endurance performance.

What to do: Make sure you’re getting at least 0.2 grams of protein per pound of body weight after your workout. This can come in the form of whole foods — try one of these 5 high-protein desserts — or a protein powder or other supplemental form of protein.

2. Cold Therapy

Ice baths, cryotherapy, and cold water immersion are all types of cold therapy, which have become increasingly popular for workout recovery. And it’s for good reason. Research shows that cold therapy immediately after exercise can reduce pain and curb muscle damage better than heat. So while you might instinctively reach for a heating pad to soothe sore muscles, what you might actually need is ice.

What to do: After a particularly taxing workout, try taking a cold bath (with the water somewhere between 50 and 59 degrees) for at least 10 minutes.

3. Sleep

It might surprise you, but sleep might be the most important factor when it comes to recovering from your workout. According to research, inadequate sleep reduces physical performance and links to “adverse metabolic health outcomes.” So while you should be mindful of your sleep hygiene at all times, it’s especially important if you’re hitting the gym regularly.

What to do: Two hours before bed, shut off all electronics and wind down with a nice book, music, or some journaling. Make sure you sleep 8 full hours after tough workouts; or, schedule your hardest workouts on days you know you can get to bed early or sleep in the next day.

4. Massage

Intense exercise creates small tears in your muscle fibers, which leads to inflammation. Research shows that massaging muscles after intense exercise reduces the production of cytokines. These molecules produce during an inflammatory response trigger. Massage also stimulates the mitochondria, which are the energy centers of our cells. The best part? You don’t have to schedule a 90-minute full-body massage to get the benefits.

What to do: Try giving yourself a massage at home after your workouts. To take things to the next level, use a topical CBD massage oil like this one from Lord Jones.

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