Recovery is crucial to any benefits of exercise. Too many people spend all their focus only on working out. They then do nothing else then wonder why they are not getting the results they desire. Fitness takes proper diet, exercise and recovery. If you don’t do all three, you are wasting your time. Here, we teach you some of the simplest science-backed ways to recover.

More Sleep

Many people don’t get enough sleep as it is. When you are trying to get fit, it is even more critical. While sleeping, your body is more active in body regeneration and more energy for better workouts. You don’t have to oversleep, sleeping too much can have other adverse effects on you. What is important is to make sure you are not sleeping too little. Proper rest is crucial for optimal body function, and when you need to recover from a workout, your body needs a full rest to benefit fully.

Protein All Day

Protein is essential for recovery, period. I am not talking about a shake a day or a PowerBar and calling it a day. You need to be consuming smaller amounts of lean protein all day long. When you wake up, before and after you exercise and before bed, you should be consuming proteins. More protein is not as hard as it sounds, there are plenty of protein snacks to consider. Eggs for breakfast, a shake and a protein bar for the workout and an extra piece of chicken at night is all you need to give yourself for optimal recovery.

Plenty of Water or Juice

Contrary to popular opinion, you don’t need Gatorade for recovery. Yes, you see pro sports players drinking it, but most of us are not pro sports players exercising 3-6 hours a day. For most of us with our usual 30-minute to hour-long workouts, water and juices are fine. Staying hydrated prevents bone damage and delayed onset soreness during and after a workout. If you have concerns about nutrients, drink a V8 or other juice for mineral replacement. Even a little salt on your next meal is enough to replace lost fluids most often. If you are experiencing problems such as dizziness or abnormal cramping, it may be a deficiency that has a variety of simple solutions. Of course, if you are having issues like this, it is always best to consult your doctor as well to make sure it is not part of a more significant problem.

Get a Massage

Another simple trick is to get a gentle massage after. Massages help relax the muscles and you. There is a lot of pseudoscience about massages ‘dispersing nutrients evenly’ and such, but there is no solid science behind it. In short, your muscles are tense and stressed, and a massage helps you and your muscles relax. Relaxation reduces soreness and inflammation and speeds recovery.

Take a Cold Bath

The least favorite idea is that of a cold plunge. Research shows that a cold dip in the pool or a cold shower after can reduce soreness and inflammation and greatly improves flexibility for the entire day. A five-minute freeze is worth a day of less pain if you ask me.

There are many more methods of improving workout recoveries such as buying creams or compression stockings. But these are simple tips that anyone can apply with little effort to a healthier and faster recovery.