If you’re serious about your workouts, then you know what DOMS feel like!
Also known as delayed onset muscle soreness, this is the sore-all-over feeling you get one or two days following a good workout.
Although the feeling is normal (and strangely satisfying), it can really slow you down, especially if you’re new to working out, training regularly, or increasing weight or intensity.
Fortunately, there are several natural ways to support and even accelerate muscle recovery post-workout, including nutrition, hydration, supplements, and lifestyle adjustments.
Muscle Recovery 101: What Causes DOMS & Muscle Soreness Post-Workout?
Although it may not feel like it, muscle soreness post-workout is a sign that you’re getting stronger and more fit.
Exercise, especially intense exercise or strength training, causes microscopic tears in muscle fibers. This creates a natural inflammatory response that helps our muscles repair and grow.
However, it also creates a build-up of lactic acid, resulting in delayed onset muscle soreness.
When we exercise, our muscles also require more glycogen (stored glucose) for energy and optimal performance, which, if not replenished, can contribute to fatigue.
Your level of fitness, workout recovery strategy, nutrition, and overall health also play a role in the level of muscle soreness and time it takes to recover.
All of this is part of the body’s brilliant, innate response to help us become fitter, healthier, and stronger.
Yes, it causes a little discomfort, but there are steps you can take to minimize that, and the results are well worth it.
12 Tips For Clean & Efficient Muscle Recovery
DOMS may be an inevitable part of exercising, but that doesn’t mean they should interfere with your active lifestyle.
Yes, rest days are essential and must be respected.
However, there are steps you can take nutritionally, through movement, supplementation, and lifestyle adjustments, to alleviate discomfort, boost energy, and promote clean and efficient muscle recovery.
Here are twelve tips to help you recover well and stay motivated!
1: Make Sleep a Non-Negotiable
Sleep is arguably the best and most underrated medicine for post-workout muscle recovery.
When we sleep, our body naturally repairs and restores damaged cells and tissues, including those microtears that happen during training.
This is why muscle soreness typically hits you in the morning; your body has been hard at work while you’re sleeping.
Evidence supports this, showing that adequate sleep is essential for skeletal muscle recovery, growth, and repair.
Although the exact amount of sleep you need post-workout has not been established, many people benefit from getting more sleep on workout days, especially if you’re exercising intensely.
For example, adults are recommended to get between 7 and 9 hours of sleep a night.
If you work out hard, try going to bed at least an hour earlier and see how you feel. It can make a world of difference to your recovery, and you’ll likely have no trouble falling asleep!
2: Prioritize Protein, Period.
There is a lot of conflicting advice about how to best optimize protein intake post-workout.
Some experts and evidence suggest it’s beneficial to consume 20-30 grams (or more) of protein immediately following your workout.
Hence, the popularity of the post-workout recovery smoothie.
However, other evidence indicates it doesn’t matter when you eat protein, but rather that you consume it, period.
How much? It depends on who you ask.
The general recommendation for muscle building is to consume 0.8-1 gram of protein per pound of body weight.
However, some people consume less and still build muscle efficiently.
Ultimately, more research is needed to confirm these recommendations, so check with your healthcare practitioner or trainer for individual recommendations.
What we do know, based on research, is that protein supplies the body with amino acids, which are essential for muscle repair and growth.
The bottom line is to prioritize protein if muscle building and efficient recovery are your goals.
Sources of protein include meats, seafood, fish, eggs, dairy products—especially Greek yogurt and cottage cheese —beans, legumes, lupins, protein powders, meat alternatives, leafy greens, high-protein grains like quinoa, protein-rich oats, and millet.
Related reading: 7 Ways Protein Shakes Support Weight Loss
3: Hydrate, Hydrate, Hydrate!
Drinking enough water is fundamental to a more comfortable muscle recovery.
Without sufficient water, at least eight glasses a day or more, our muscles can’t contract and relax, and lactic acid builds up and intensifies.
Staying hydrated also helps maximize the absorption of water-soluble vitamins, such as B vitamins, allowing them to play their role in producing energy and aiding recovery.
Some people enjoy adding electrolyte powder or even a pinch of salt to their water to aid the muscle recovery process.
If this helps you drink enough water and recover faster, then do it! However, it’s generally not necessary unless you’re an athlete or working out in very hot or humid conditions.
Otherwise, plain old water, fruit-infused waters, or hot or iced herbal teas will work just fine.
4: Don’t Skimp on the Carbs
For years, carbs have been demonized as the enemy of a strong, lean body.
Fortunately, those days are behind us, and most experts recommend incorporating clean carbs into your workout recovery.
The reason is that carbohydrates are the best source of glucose, which the body stores as glycogen to fuel muscle expenditure.
Studies have also shown that eating protein and carbs (not just protein!) helps support a clean recovery.
Some dietary philosophies recommend saving your carbs for workout days and even indulging in simple carbs, as that’s when your muscles will use them most efficiently.
Although that makes sense in theory, it’s not backed by solid evidence.
Like protein, it’s best to consume healthy carbs daily from fiber-rich sources such as fruits, vegetables, whole grains, and resistant starches (green bananas, leeks, onions, garlic, etc.).
Related reading: What To Eat Before And After You Work Out
5: Start Your Rest Day With a Muscle-Loving Protein Shake
Protein powders can be a valuable tool to aid in post-workout recovery.
Studies have shown that consuming whey protein powder, for example, can also aid in muscle gains.
Plus, starting your rest day off with a protein-rich breakfast, such as an energizing protein shake, provides the muscle-healing amino acids your body craves and will keep you full and satisfied.
Get inspired with these Biochem recipes featuring Biochem Grassfed Whey and Organic, Sustainably-Sourced Vegan Protein Powders:
6: Make Time For Foam Rolling
If, like most people, you can’t afford a post-workout massage several times a week, a foam roller is the best alternative.
These simple foam cylinders are extremely affordable, widely available in most gyms, and easy to use as a massage tool for your legs, arms, glutes, back, and neck.
Research supports their use, showing they help reduce post-workout soreness.
Foam rolling is an active recovery technique, as it takes some effort to roll your body along the roller.
Studies have shown that light activities, such as foam rolling, walking, or stretching on rest days, can help accelerate muscle recovery.
Plus, you can use your foam roller to do strength exercises, such as hamstring work and oblique or lower ab crunches, on your workout days.
7: Start Your Morning With a Solid Stretching Routine
Stretching is instinctual after rest or to alleviate sore or stiff muscles. (After all, even babies stretch after sleeping by instinct.)
It’s also an essential pre-workout activity to warm up the muscles and joints, helping to prevent injuries.
Stretching on rest days is a wonderful way to stay active while helping ease tension and increase circulation to all the right places.
Try to stretch for five to fifteen minutes, or rest days, or more if you have time for a full restorative yoga or stretching practice.
8: Try Creatine
Creatine monohydrate is having its moment in health and fitness for good reason.
Multiple studies have shown that creatine can help support clean muscle recovery and increase muscle gain and exercise performance in all genders, but particularly in women.
For example, a study published in the journal Nutrients found that women taking creatine for 10 weeks experienced a 15% boost in exercise performance!
Creatine’s effects on muscle recovery are believed to stem from its beneficial effects on boosting ATP (your cell’s energy source).
This boost of energy may also help accelerate recovery and reduce muscle soreness, but more research is needed.
Learn more in: The Benefits (And Drawbacks) Of Creatine For Women
Shop Biochem’s clean Creatine Monohydrate here.
9: Experiment With Hot-Cold Therapy (Contrast Baths)
Cryotherapy may have a cult following, but it can also be dangerous, especially if done for too long, too cold, or without the supervision of a trained professional.
However, hot-cold therapy has been practiced for centuries as a form of hydrotherapy and is easily implemented at home.
The idea is that by exposing your muscles to hot, then cold on repeat a few times, you increase circulation, which can relieve pain and lead to faster muscle recovery.
This is supported by various studies and centuries of anecdotal evidence.
The easiest way to do this is in the shower by switching from cold to hot several times, and ending with heat.
You can also try contrast baths, where you soak in a hot tub or hot bath, then go into a cool shower, bath, or pool, and repeat.
Hot-cold therapy isn’t safe for everyone, especially if you have heart disease, have experienced hypothermia or overheating, are pregnant, or are prone to fainting, so always check with your doctor before you try.
Additionally, extreme temperatures and prolonged soaks are not necessary, so be gentle with yourself and make it as enjoyable as possible.
Even just a minute in cold water, followed by a minute in hot water, can be incredibly relaxing for the muscles.
10: Increase Magnesium-Rich Foods or Try a Supplement
Magnesium, also known as the anti-stress mineral, has become a popular supplement for supporting musculoskeletal health, improving sleep, and reducing stress.
Research has also shown that magnesium supplementation can significantly reduce muscle soreness after exercise, and that individuals engaging in intense exercise can benefit from increasing their magnesium intake by 10-20% to enhance performance and promote muscle recovery.
Foods such as leafy greens, lentils, mango, and avocado are the best sources of magnesium.
Magnesium supplements are also widely available in various forms, including magnesium glycinate and magnesium citrate.
Consult your healthcare practitioner for personalized recommendations on magnesium intake and whether supplements may be beneficial for you.
11: Consider Ashwagandha & Turmeric For Workout Recovery
For the days after you work out really hard (or even overdo it!), try reaching for Ashwagandha or Turmeric.
Ashwagandha is an Ayurvedic herb best known for its stress-relieving and sleep-promoting properties.
However, it has also been shown to be effective in helping reduce soreness post-workout and increasing energy (and the sleep benefits will help too!).
Turmeric, one of the most-studied plants on earth, is rich in curcuminoids, an active plant compound and antioxidant shown to have potent beneficial effects on the inflammatory response.
Research suggests turmeric may help with exercise recovery and muscle repair, including exercise-induced muscle pain, as well as with exercise performance.
These herbs may be found in some pre- or post-workout supplements, or can be taken as a capsule, tincture, tea, or powder.
Although ashwagandha and turmeric have been consumed for centuries and are generally considered safe, they can interact with certain medications and may be contraindicated for some people.
Check with your healthcare practitioner for individual recommendations.
12: Try BCAAs (branch chain amino acids) to Promote Muscle Recovery And Repair
Branch Chain Amino Acids (BCAA) are a type of essential amino acid group consisting of:
- Leucine,
- Isoleucine,
- And valine.
You get BCAAs from consuming certain types of protein or by taking a BCAA supplement.
BCAA supplements have become a staple in sports nutrition due to research indicating they aid in post-workout recovery.
Specifically, one study showed that athletes supplementing with 5.6 grams of BCAAs after strength training increased their muscle protein synthesis by 22% compared to a placebo.
Another study showed that consuming BCAA with carbohydrates post-workout increased myofibrillar protein synthesis, the process in which amino acids are utilized for muscular growth and contraction.
This demonstrates that consuming BCAAs is an effective nutritional strategy for promoting muscle recovery and growth, especially if consumed before or immediately after a workout.
How To Get Started Incorporating These Tips For Faster Muscle Recovery
You’ve just learned a lot about how to support muscle recovery and reduce DOMS…so where do you start?
Although some professional athletes and fitness enthusiasts may commit to creating an intricate, multi-step post-workout recovery routine, most people benefit from applying just a few of these tips.
For example, committing to more sleep, drinking extra water, and getting a good balance of protein, carbs, and healthy fats on workout days is a great place to start.
If you want to try workout recovery supplements, first consider your goals.
If you want to get more protein post-workout, try one of Biochem’s clean grass-fed whey or plant protein powders.
If you want faster recovery and better muscle tone definition, creatine is a great one to try, alone or combined with BCAA.
Start simple and expand based on your needs and as you’re able.
Muscle recovery is unique for everyone, and it may take some experimentation to determine the ideal formula for you.
Let Biochem Help Fuel Your Muscle Recovery
At Biochem, we specialize in formulating clean protein powders and sports nutrition supplements to fuel your workouts and support recovery.
Our products include:
- Grass-fed Whey: Certified vegetarian, certified kosher, and available in vanilla, chocolate, unflavored, and unsweetened varieties with no artificial flavors, fillers, or preservatives. Named one of the cleanest protein powders by Consumer Reports!
- Organic Vegan Protein Powders: Genetically-verified vegan, sourced from organic, sustainable plants with a complete amino acid profile. Available in naturally-sweetened chocolate and vanilla.
- Creatine Monohydrate: Micronized for easy mixability, Biochem's Creatine Monohydrate powder is a clean formula made with the most studied form of creatine and the cleanest ingredients. It contains no artificial colors, flavors, or sweeteners.
- BCAA Powder: This refreshing mango peach supplement provides 5 grams of high-quality three-branched-chain amino acid powder, instantized for easy mixability, and formulated with the preferred 2:1:1 ratio to support protein synthesis & muscle recovery.
- Glutamine: This pure glutamine powder provides post-workout recovery support to muscles after intense physical exercise, which uses up your body's reserve of glutamine. Tested for purity as per pharmaceutical standards with no artificial colors, flavors, or sweeteners.
All Biochem products are laboratory-tested for purity and potency, and manufactured in cGMP-certified facilities. So you can rest assured you’re getting the cleanest supplements to power your fitness and recovery.
Shop all Biochem supplements here.
References mentioned in this article:
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- “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults”. British Journal of Sports Medicine.
- “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. Frontiers in Nutrition.
- “Nutrient timing revisited: Is there a post-exercise anabolic window?” Journal of the International Society of Sports Nutrition.
- “The Effects Of Self‐myofascial Release Using A Foam Roll Or Roller Massager On Joint Range Of Motion, Muscle Recovery, And Performance: A Systematic Review”. International Journal of Sports Physical Therapy
- “Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis”. J Rehabil Med.
- “Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury”. Postgrad Med.
- “Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review. J Transl Med.
- “Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis”. Journal of Functional Morphology and Kinesiology.
- “A dietary phytochemical for boosting exercise performance and recovery”. Food Science & Nutrition.
- “Evaluation of curcumin intake in reducing exercise-induced muscle damage in athletes: a systematic review”. Journal of the International Society of Sports Nutrition.
- “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans”. Front Physiol.
- “Co-Ingestion of Branched-Chain Amino Acids and Carbohydrate Stimulates Myofibrillar Protein Synthesis Following Resistance Exercise in Trained Young Men”. Int J Sport Nutr Exerc Metab.