You’ve hit the gym every day this week. You’re running further and faster than ever, and you’re pumping so much iron that Arnold Schwarzenegger himself would be jealous!

Yet you’re still not doing everything needed to take care of your body. Studies show that post-exercise recovery techniques are integral to muscle recovery.

Here are a few muscle recovery tips to help you ease muscle soreness and recover faster.

Give Yourself Time to Rest

Chances are you’re already excited to hit the gym again. But before you do, you may want to slow down.

Doing too much too fast can injure your body. Rest days are as important to your physical fitness as workouts because your body needs time to recover.

When you work out, you’re breaking down old tissues and replacing them with new ones. Unless you have the regenerative powers of X-Men’s Wolverine, your body is going to need time to repair itself.

So go on and take a day off. You’ve earned it and your body needs it.

Eat a Healthy Snack

As you can imagine, your body more or less tearing itself apart drains quite a bit of energy. To fuel muscle recovery, we suggest eating a healthy snack after a big workout.

Focus on foods that are high in protein. Snacks like peanut butter, chicken, and eggs provide your body with the energy it needs to replenish itself and start the recovery process.

Don’t forget to wash down your snack with a big glass of water. Proper hydration is one of the most essential components of muscle recovery.

If you’re looking for something with a bit more flavor, we’d suggest skipping the sports drinks (they’re full of sugar) and grab a protein shake or cup of coffee instead.

While coffee might not be your first choice, caffeine can reduce post-workout pain according to research from the University of Georgia.

Take a Recovery Shower

Both hot and cold water can do wonders to soothe aching muscles. So which is best for your after-workout shower?

Both! You’ll want to take what’s known as a contrast shower.

Alternate between cool and hot water to prevent stiffness and inflammation, spending a few minutes with each.

Enjoy a Massage

You’ve just put in one heck of a workout. Why not treat yourself?

A massage may seem like a luxury reserved only for the wealthy, but massage therapy is helpful for athletes, too.

Getting a massage can help you relax and release tense muscles, get rid of toxins, and speed up your recovery. If you’re interested in learning more, you can find out more by checking out this link.

No Pain, No Gain: Our Top Muscle Recovery Tips

Working out is an important part of maintaining a healthy lifestyle. But so is allowing for proper muscle recovery.

Give yourself time to heal and don’t be afraid to treat yourself to a shower, snack, and massage. Trust us, you’ll feel better in no time.

For more awesome content on how you can live your healthiest life, be sure to check back with our site.