Muscle pain: if you often exercise intensively you cannot ignore it. What can you do to reduce your muscle aches? And how do you ensure that recovery goes just a little faster? I share 6 easy ways!

Often when I have had the first workouts of a new schedule, I already feel it: intense muscle pain. Sometimes it’s just a bit of a bite to eat and I can do my other workouts well, but sometimes that just doesn’t work and I can barely walk down the stairs because the muscle pain is extremely intense. Does this sound recognizable? Then you will definitely benefit from the coming tips to overcome your muscle aches!

Protein Power

This first tip may be very obvious, but it is one of the most valuable. I often think quite quickly that I have consumed enough protein if I don’t fill in my calories for a day, but that is soon disappointing! You often have to make targeted choices throughout the day if you want to achieve your protein goal. That is why it is good to pay attention to this after a hard workout. Proteins restore your muscles faster and if you consume enough of them, they also get the chance. Do you have no idea which products contain proteins? Then have a look here for a clear overview! A protein shake or bar can also help you and quickly provide a good deal of protein.

Healthy Fats

You might not say it right away, but fat is your friend. And especially omega-3 fatty acids. These are known as an anti-inflammatory and that helps with the recovery of your muscles. So, are you currently experiencing severe muscle pain? Take a fresh piece of salmon or cod with your evening meal tonight.

Drink

Of course, you drink enough during your workout, but don’t forget to do this after your workout too! If you drink enough water, make sure that your muscles stay flexible. In addition, coconut water is also a good option because it restores your moisture balance and replenishes the electrolyte supply after exercise. These electrolytes are minerals (potassium, magnesium, sodium, and calcium) that, among other things, ensure a good moisture balance.

Foam Rolls

Yes, I know that thing can really hurt, but it is an unwise good way to “roll your muscles lose.” I try to keep up with it myself and do it regularly after an intensive workout, but damn! What can that feel like? Nevertheless, the effect is very nice afterward, because your muscles become much looser and all the knots come loose.

Keep Moving

It is very tempting to not want to do anything after such an intensive workout and, above all, to take it easy, but if you keep moving and ensure ‘active recovery’, chances are that you have recovered earlier. Walking, stretching, swimming or – as just mentioned – foam rolls can help a lot in this. In addition to that, I also perform several outdoor activities to keep me active.

A Good Night’s Sleep

As I often say: sleep is really underestimated! Your whole body comes to rest, your muscles can recover and your hormones come into balance. Do you sleep too short? That can ensure that your recovery is not optimal, that you get cravings during the day and that your hormones get out of balance. Provide about 7-8 hours of sleep per night for optimal recovery.

I hope these fitness tips will help and support you when you need them the most. Severe muscle pain is anything but fine, but you certainly know that you have done your best and have given everything. Follow my tips and see the improvement in your body.