Recovery is as important as the workout itself, without recovery there can be potential injuries from simply overworking your muscles. Recovery is not just other movements one can do after a workout or before it also involves sleeping and what you eat. In this article, I will give tips on what to do to recover. 

One thing that is always beneficial after a workout is using a foam roller to roll your muscles. After each workout, I roll out legs and other muscles on a foam roller. It can be intense but doing it can help with soreness and lactic acid build-up which can result in muscle fatigue and cramps. Another form of recovery I like to add is walking on the treadmill. Once completing an intense cardio workout, a 10 minute walk can bring down your heart rate and help with soreness and flush out that lactic acid. Something you can do after working out or before going to bed is stretching. Stretching helps with releasing those tight muscles and in the long term makes your workouts more effective. The last thing that I always do before I go to bed is use a massage gun. This is optional but if you can get a massage gun it can help break up scar tissue and adhesions, muscle soreness, and relax that specific muscle.

After a challenging workout, I like to drink a protein shake preferably GNC AMP Pure Isolate Whey Protein strawberry flavor or any other protein powder that is strawberry flavored. I also like to add a spoon of peanut butter for a little bit of extra protein and carbs. The reason why I do this is that when you have protein in your body after a workout it helps repair and build muscle while adding carbs after a workout can help with overall recovery. You do not have to follow what I eat or drink after but finding something that has good protein and carbs in it will help with the recovery process.