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After a tough workout, feeling a little sore is normal. However, if that soreness continues for more than a day, it can make exercising a challenge and put a dent in your training program.

Whether you’re training for a big competition or just trying to get in shape, these tips on how to recover quicker after a workout can help you accomplish your fitness goals.

Hydrate, Hydrate, Hydrate

One of the most effective ways to speed up your muscle’s recovery period is by drinking plenty of water before, during, and after exercising. Drinking a healthy amount of water can reduce muscle fatigue and reduce your risk of injuries such as muscles tears or sprains.

After extremely rigorous exercises, you may want to opt for a sports drink that can help you replenish your electrolytes. However, if your exercise lasted under an hour, water is typically the best option to ensure optimal hydration.

Take a Note From the Pros and Try CBD Oil

Since its removal from the World Anti-Doping Agency and the U.S. Anti-Doping Agency’s prohibited substances list in 2018, CBD oil has gained widespread popularity in the sports industry.

Now, many professional athletes such as NFL player Derrick Morgan and soccer player Megan Rapinoe have endorsed CBD oil, stating that it plays a key role in their recovery processes.

The reason why CBD oil is effective for speeding up muscle recovery is due to its anti-inflammation properties, which reduce swelling caused by the microtears that a tough workout creates.

Catch Some Zs

In order to recover more quickly, you need to allow your body plenty of time to rest.

Getting an ample amount of sleep each night will enhance muscle recovery by enabling protein synthesis, triggering the release of growth hormones, and directing a larger amount of blood flow to the muscles instead of the brain.

Ideally, athletes or people who exercise regularly should get around seven to nine hours of sleep each night. Failing to get enough sleep won’t just increase the amount of time your body takes to recover—you may also experience a loss of muscle mass. 

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