Exercise will make your muscles grow over time, but in the short term it actually damages them. They need time to heal and grow stronger before you can repeat a workout. The condition in which muscles become sore after working out is called DOMS, or delayed-onset muscle soreness. While there may be no way to prevent DOMS entirely, you can lessen the effects and recover faster through a variety of methods, enabling you to return to the gym in less time.
Step 1
Warm up before exercise. A study in the "Journal of Strength & Conditioning Research" found that a warm-up routine lessened the severity of muscle soreness following a workout.
Step 2
Drink a recovery shake right after your workout. The shake should contain protein powder and simple carbohydrates. Your muscles are most receptive to nutrient uptake immediately after working out.
Step 3
Consume plenty of protein throughout the day. Protein is the building block for muscle. A lack of protein will result in prolonged muscle soreness.
Step 4
Sleep for at least 8 hours. Your body produces anabolic hormones while you sleep that speed the recovery of your muscles. Fitness writer Dr. David Ryan claims that missing sleep is worse than skipping a workout when it comes to building muscle.
Step 5
Take rest days between workouts. Aim for 1 rest day per workout day. Your muscles cannot heal if you work out every day, and muscles grow when resting.
Tips and Warnings
- If you feel you have eaten, rested and slept enough but your muscles are still sore, give them extra time. Rushing back in too early will only make it worse.
- Do not include fat in your post-workout recovery drink. Fat slows the digestion of the proteins and carbohydrates your body needs most right after exercise.
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