Everyone knows that feeling of rolling out of bed in the morning aching, feeling more like a robot than a human being, as a result of yesterday’s brutal workout. If you want to recover faster, focus on these techniques to start reaping the rewards of your efforts in the gym, and feel better than ever.


Foam Rolling – Basically self-massage, using a foam roller will help remove toxins and lactic acid (that sore feeling) from your muscles. Ten minutes of foam rolling after your workout will help loosen up tight muscles and accelerate the recovery process. It will keep you injury free and help increase joint function and flexibility. Painful, but a game changer.


Sleep More – This is where most of the recovery will take place, when you’re counting sheep. Your body releases hormones whilst you are asleep that will help with the processes to repair your muscles, so make sure to aim for between 7-8 hours of sleep a night. Hit the hay, and let your body do all the work.


Eat Right – Eighty percent of what you see in the mirror is a direct result of your diet. Post-workout nutrition can aid muscle recovery and growth, so aim for a meal high in protein and carbohydrates after your session to give your body what it needs to repair. View your body as a machine, food is the fuel.


Stretch – Often neglected, but stretching is massively beneficial regardless of if we exercise or not. Stretching daily, especially after a workout has many benefits such as reducing the risk of injury, increasing flexibility, removing lactic acid, relieving stress, improving exercise technique, do I need to go on? If you want to feel good and move better, get stretching.


Take A Day Off – Give yourself a break and have rest days. This allows the recovery process to be fully completed, making sure you can hit it hard when you return. Rest days will help prevent injury and give your muscles time to fully recover. Your body will thank you for it.


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