Workout recovery

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For someone who’s just starting a fitness routine, that soreness and stiffness can be a big deterrent. Luckily there are ways to avoid it.

Physiotherapist and nutritionist, Dianna Moulden says avoiding post-workout muscle pain begins pre workout, with a good cardio warm up. “Something like running or the elliptical or the bike where we’re using those muscles, contracting and relaxing them, bringing the blood flow to the area is going to help warm them up and get them ready for activity.”

When you work your muscles, it creates tiny little tears. The inflammation and soreness you feel is your body sending resources to repair them. “That’s what eventually leads to those bigger, stronger muscles. It’s that cycle of trauma and repair.”

You can speed up the recovery process by having a snack within 30 minutes of exercising. It should contain carbs and 10-20 grams of protein. Moulden recommends chocolate milk, or hummus and carrots. And a hot and cold shower can also help.

Above all, Moulden recommends active recovery even if your muscles are sore. The more you move and stretch, the more relaxed they’ll become.