Muscle Recovery Guide: 6 Tips for Improving Muscle Recovery - 2021

Muscle recovery is the rebuilding of muscle tissue following a period of exertion. During a tough workout, you might push a muscle group to the point of muscular failure (when you feel physically unable to do another repetition). This process temporarily damages muscle fibres, but during your body's post-exercise muscle recovery process, the muscle tissue recovers and becomes stronger than it was before, allowing you to build muscle. If you want to improve muscle tone and practice a healthy lifestyle, it’s important to build recovery time around your training sessions. Overtraining can inhibit the protein synthesis needed for the muscle repair process. Thus, when you challenge your full body with weight training and resistance training, you must also build in rest days to give your muscles the time they need to rebuild. To maximize your recovery periods, include the following practices in your routine. 1. __Hydrate consistently__. In order to build the proteins that make up muscle tissue, your body needs plenty of water. You can drink pure water for hydration, but when you're sweating during workouts, try a sports drink that contains plenty of the electrolytes (salts) that you lose when you sweat. 2. __Eat the right kinds of food__. Before a workout, eat some protein—whether it’s eggs, peanut butter, or a protein shake. If your workout has a big aerobic component (running, cycling, etc.), you may also benefit from eating carbohydrates, which are immediately available as energy. Overloading on carbs can lead to lactic acid buildup and cramping, so eat them in moderation. After your workout, it’s good to eat some protein to help your body replenish its glycogen stores. 3. __Listen to your body__. Sore muscles are your body's signal that it needs a recovery day. If you've pushed your muscles to exhaustion during a workout, expect muscle soreness the next day. Don't go back to lifting until the soreness has notably subsided. 4. __Try active recovery exercises__. You don't have to skip a workout day while your muscles are recovering. Try [active recovery](https://www.masterclass.com/articles/active-recovery-guide) exercises like light yoga, tai chi, or a sustained stretching sessions. Even an outdoor walk can be a great form of exercise that doesn't inhibit muscle recovery. 5. __Massage sore muscles with foam rollers__. Try foam rolling to de-stress both your muscles and the fasciae (connective tissues) that bind them. 6. __Get enough sleep__. A good night's sleep is essential to muscular recovery. Consistently sleeping [at least seven hours per night](https://www.masterclass.com/articles/how-much-sleep-do-you-need) allows your body to rest and rejuvenate. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Getting regular exercise allows you to work out various muscle groups and improve your cardiovascular health. An optimal workout routine or training program also includes a post-workout recovery process.