Muscle Recovery Doesn’t Have to Be Hard – Try These Tips
Did you even do a workout if you don’t feel sore and achy afterwards? Personally, I find morning-after DOMS quite satisfying – for the first couple of hours, at least. But, the second I’m reaching for the coffee on the top shelf, or sideways-walking, crab-like, up and down the stairs, that post-exercise burn quickly loses its appeal. If that sounds familiar, you’re probably wondering if there’s anything you can do to speed up muscle recovery. That’s where the seven surprisingly simple steps below come in. From eating fast-acting carbs (jelly babies included) to giving tight knots a quick massage, this is how you recover from DOMS – so you can do it all over again.
1. Repair and refuel with protein and carbs
You knew it was coming, and yes – protein really is essential to muscle recovery. But it’s not all about protein powders (although they do help); protein-rich foods play a vital role post-workout, too. Think egg whites, chicken, greek yoghurt, steak, spinach, tofu... You've got plenty of foods to choose from. Eaten just after exercise, they power your body with the amino acids needed to help repair muscle tears. Add carbohydrates to your meal plan, too. In the first two hours post-exercise, fast-acting carbs are going to restore your glycogen levels (the stored glucose your muscles use for fuel). Chewy sweets, fruit juice, white rice and whole-grain bread are some of our favourite examples. Then, once that two-hour window has passed, look to incorporate complex carbs into your diet, such as whole grains, sweet potatoes and legumes. Less fun than jelly babies, but still delicious in a different way.
2. Give sore muscles a massage
Putting pressure on sore muscle tissue might feel like the last thing you want to do right now, but massage therapy is the definition of short term pain for long-term gain. Apply firm, steady pressure to anywhere you're sensing muscle soreness, and work in circular motions. This speedy trick encourages blood flow to the area, bringing oxygen and nutrients with it to speed up repair. To make your massage easier, we developed the melting miracle that is Muscle Rescue CBD Muscle Balm. With a tingle of eucalyptus, plus a trifecta of aloe vera, arnica and shea butter, it feels instantly soothing on your skin. The unique texture transforms from a balm into an oil as you work it into knots, so you can target tension without dragging on your skin. Use it pre- and post-workout to keep muscles loose and limber.
3. Spice up your supplement routine
At Cannaray, we’re often asked which vitamins and minerals are best for achy joints, but it’s actually a spice that tops our list. Turmeric, to be precise. It’s essential if you want to support joint health and maintain joint flexibility, but as with many supplements, while it’s great alone, it’s even better as part of a team. So, in our Turmeric Capsules, we've combined it with two extra spices to support your muscle health. First, there's ginger, which is popular for its anti-inflammatory effects and maintaining the mobility of your joints. Then you have black pepper, which is believed to boost absorption of turmeric for enhanced results. Don't wait until you’re wincing up the stairs before you start spicing up your stack; by swallowing two capsules daily, you can give your muscles the support they need to stay resilient from one workout to the next.
4. Take daily vitamin D3
Your daily routine needs vitamin D3 – not just because of the British weather, but also thanks to the benefits it brings to your post-workout routine. The 'sunshine vitamin' has been proven to contribute to the maintenance of normal muscle function, while also promoting bone health – so it’s great for improving your overall strength. You'll find 500% of your daily D3 dose in just one serving of the CBD Capsules, along with a host of immunity-supporting and energising benefits that make it a daily essential. Even Claudia Winkleman calls them her “little magic capsules”.
5. Keep your body hydrated
Have you ever read a health article that doesn’t tell you to drink more water? Me neither. It’s one of the best things you can do for your body – muscle soreness or no muscle soreness. So, make drinking 2-2.5 litres your daily goal, whether you’re dealing with DOMS or not. A trick that helps me is simply keeping a water bottle with me at all times. Sounds obvious, I know – but it works. In terms of your muscle recovery, all that extra fluid intake is going to help flush out the toxins that make soreness feel worse, while also helping to lubricate joints and improve protein synthesis (put simply: your body makes better use of protein). Drink up, and you’ll be swerving the lift in favour of the stairs soon enough.
6. Prioritise high-quality sleep
Getting eight hours of sleep isn’t always simple (just ask my two-year-old). But, if you can find time for restful nights, it’s going to help speed up your muscle recovery, as this when tissue repair happens. And, while there’s little to be done about 3am toddler wake-ups or the noisy neighbours next door, I can suggest a wind-down routine that makes any sleep you do get feel a little more restful. Try these tips: Avoid screen time for at least one hour before bed – two hours, if possible. It might mean watching The Traitors on catch-up the next day, but it’s a habit that helps you avoid blue light, so you may drift off quicker. Clear the floordrobe that keeps piling up. ‘Tidy room, tidy mind’ is truer than you might think, and a decluttered room can go far in quietening a busy, buzzy brain. Take a sleep-supporting supplement, like Magnesium Capsules. They’re formulated to calm your mind while contributing to the normal functioning of the nervous system, so you can end the day feeling peaceful and more balanced. Choose a failsafe relaxing activity. This could be reading, listening to a podcast, meditating... your choice. As long as it’s not doom-scrolling, you’re en route to a more restful night. Dim the lights one hour before you sleep. This regulates your circadian rhythm (your internal clock) by telling your body that night-time is on its way.
7. Embrace gentle movement
If you're dealing with intense muscle pain, you might not be ready to exercise right now. But, even though it may not feel like it, gentle movement helps on the road to recovery. It speeds up healing by getting your blood circulation and oxygen flowing, reducing stiffness, and removing lactic acid. Just remember that 'gentle' is the key word here; weight lifting or extreme cardio won't help. Instead, try low-impact exercises like walking, swimming or yoga. Basically, anything that lets you go slow and take it easy, while still encouraging blood flow to sore muscles. Oh, and don’t push yourself too far too soon; even a 15-minute coffee run can help reduce the dreaded DOMS, speeding up your recovery in the process.
Muscle recovery: the quick take
To recap, your new muscle recovery routine looks like this: 1. Eat carbs and amino acid-rich protein before and after working out to repair tears in the muscle fibers. 2. Give yourself an at-home massage with Muscle Rescue Balm to ease muscle soreness and encourage blood, oxygen and nutrients to flow to areas of tension. 3. Strengthen your recovery supplement stack with Turmeric Capsules, which support healthy joints and mobility. 4. Add vitamin D3 to your daily routine, as it contributes to normal muscle function. You'll find 500%!) of your daily recommended dose in the CBD Capsules. 5. Drink 2-2.5 litres of water per day to keep your body well hydrated. 6. Sleep deprivation can prolong your healing. Try to get at least eight hours of quality rest each night. 7. While your muscles are in repair mode, make gentle movement a daily goal. Walk, swim or do yoga to encourage blood and oxygen flow to areas of tension.
How long until your muscles recover?
It will usually take your muscles 48-72 hours to recover after a workout. During this time, your body is working hard to repair the tiny muscle tears caused by exercise. That said, this only applies when you’re dealing with regular post-workout soreness – not injuries. If you’ve strained or sprained the muscle, a mild injury may heal in a few weeks while a more serious injury could take months to recover.
Discover your muscle recovery kit
You’ve got the tips – now let’s make recovery feel less brutal. Give your muscles the best chance of quick repair with a balm and two supplements that fit into your daily routine with ease…
Joint & Sleep Wellness Bundle
Get rest and recovery in one with this wellness capsules combo: Turmeric Capsules to support healthy joints, and Magnesium Capsules for their wind-down benefits. I’ve been taking the Turmeric Capsules in the morning (along with Energy Wellness Powder to get me up and out), then I swallow two Magnesium Capsules before bed (and hope against hope that my toddler sleeps through).
Muscle Rescue CBD Muscle Balm
We don’t all have time for weekly sports massages. This balm is the next best thing; a tingly, soothing miracle-worker for a quick, convenient home massage. Rub it directly into areas of tension using small, circular motions, and the very act will encourage blood circulation, oxygen and nutrients to rush to your sore muscles.
