You may feel like a boss while you're working out… but afterwards is a totally different story! That dreaded feeling of muscles so sore you can hardly walk can be a real nuisance.

Delayed onset muscle soreness (DOMS) is super common and occurs as your muscles adapt to increased demands (like the killer leg days in the Glow Up challenge!)

The good news is that there are things you can do to speed up the muscle recovery process and get your muscles feeling good again! 

Eat a post-workout snack or meal

The hour after working out is the optimal window of time to refuel your body with carbs and proteins because this is when your muscles are most receptive to using these nutrients to repair muscles! 

Depending on what time of day you train, be sure to eat a snack or meal within the hour after working out. Any LSF recipes on your meal plan will be perfect nourishment for you post-workout. My faves are tuna on rice cakes or an OxyWhey protein smoothie. 

Drink BCAAs 

Branched Chain Amino Acids (BCAAs) are scientifically-backed amino acids that help enhance muscle recovery. BCAAs are predominantly found in muscles, and work to reduce muscle damage, reduce muscle soreness and promote muscle protein synthesis. 

I LOVE drinking BEYOND BCAAs-EAAs during my workout so I know that I’m giving my muscles the aminos they need for optimal muscle performance and recovery. Not only am I getting the BCAAs, but also other essential amino acids (EAAs) to help me power through my workout and resist fatigue. 

Try foam rolling

Foam rolling is a form of self-myofascial release, which helps really relax the muscles post-workout. The foam roller mimics the pressure similar to that of a massage therapist, helping to reduce muscle tightness. This is because it helps to increase blood flow and oxygen to the muscles that you’ve worked oh so hard! 

It is best to include foam rolling as part of your cool down routine. Simply use the roller to massage your quads, glutes, upper back — trust us, it really does help reduce the chance of post-workout muscle soreness! 

Take a cold shower

Okay, this might sound a little crazy, but it does work! Taking a super cold quick shower post-workout actually helps enhance muscle recovery by reducing inflammation, increasing blood flow, and helps bring body temperature back down after an intense workout. 

Cold showers should only last 2-3 minutes, although at first, even 30 seconds can be a challenge! Try to work up to it and your muscles will be thanking us later! 

Prioritize sleep  

I know we hear it all the time, but sleep literally is vital for muscle recovery (and for overall health!). Sleep is the time where your cells regenerate and muscles repair themselves. 

Aim to get 7-9 hours of quality sleep each night. If you struggle getting to sleep, you may need to pay some extra attention to your bedtime routine. Give these suggestions a go! 

Whilst muscle soreness is bound to happen to some degree, you CAN speed up the muscle recovery process. By enhancing muscle recovery, you’ll be able to train even more effectively and get better results in the long run 👏

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Loz xx