Do you feel muscle pain after every workout session? This is probably good for you because it means that you are stepping out from four body’s comfort zone, the place where the advancement begins. But it is important to follow some rules in order to carve a perfect body.

You need to recover properly if you want to get the most from your next workout session. Here are some tips that will help you to accomplish this challenge.

Proper Nutrition

You need to properly fuel your body in order to maximize its efficiency in the everyday life. This refers to your workout sessions, too. Eat at least two hours before your training to avoid being sick during your exercise. In addition, it’s advisable to consume complex carbs to gain enough energy for a good training.

The period immediately after workout is critical for the recovery of your muscle tissue. Your body needs proteins to recuperate the sore muscles and to build-up the muscle mass. Make sure to consume some protein bars, or whey or soy proteins right after your training.

Regular Hydration

It is essential to consume water both during and after your training. A lot of water is lost through sweat and you need to compensate the loss all the time. Make sure to carry a sports water bottle everywhere you go so you will be able to hydrate constantly.

After all, three quarters of your muscle tissue is water, so you must prevent the thirst if you want the get the most out of your muscles. Water accelerates your metabolism and helps deporting toxins from your body, which enables it to recuperate more efficiently. It consequently reduces muscle soreness and inhibits muscle cramps.


Every training should be completed with a warm-up and stretching routine. First, you need to prepare your muscles and tendons for the workout and increase your heartbeat. At the end, you also need to dedicate some time to get your body back into the normal mode.

It is recommended to stretch your muscles while they are still warm, so the best timing is right after the training. Muscle fibres are tight at that time, and you need to stretch them to become more flexible. This way, you are preventing the development of muscle cramps and reducing the possibility of any kind of muscle injury in the future.


A post-workout massage is a great way to reduce negative consequences of an intensive workout like tensed and painful muscles. A good massage will reduce this pain and make your muscles more flexible. It will also speed up your blood circulation, which will result in better toxin removal and oxygen supply.

Besides the physical benefits, massage helps you to relax and enjoy yourself after a hard workout. It is not easy to be prepared for an intensive training every time, so it is good to reward yourself every now and then.


Your body needs a good night’s sleep to be able to handle everyday activities, including your workouts. Every hour of your sleep is valuable for your muscles to rest and repair. Sleep deprivation affects negatively on muscle recovery, so you need at least seven hours of sleep every night to maintain your body and mind in good condition.

You can follow some rules to ensure a good quality sleep. Try to develop a habit of going to bed early and waking up at the same time every day. Keep any type of screen, like the TV, smartphones or laptop, away from you before you go to sleep. Take a 30-minutes’ nap in the afternoon to recharge your batteries.

You need to find enough time for a regular workout in your weekly schedule if you want to live a healthy life. But, it is important to follow these tips if you want to exercise efficiently. Therefore, sleep at least eight hours every night, eat well, hydrate often, stretch after a workout, and treat yourself with a relaxing massage for the full effect.

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