Muscle Recovery: What we can do help recover faster

If you’re waking up this morning after completing the Dublin Marathon, there’s a good chance you’re feeling a few aching muscles (especially if you made the most of the bank holiday weekend). Most of us are familiar with that post-workout soreness and in Ireland, we often wear it as a badge of honour, a sign of hard work well done. While there’s nothing wrong with that, those aches are your body’s way of telling you it hasn’t fully recovered just yet. In today’s blog, we’ll look at some simple, effective steps you can take to support faster recovery and help your muscles feel and perform at their best again. 

1. Prioritise Sleep

Sleep, sleep is so important and one of, if not the most important factors when it comes to recovery and it’s completely free! When we are in the gym or on the pitch we are breaking down muscle fibres and it's during our sleep that these muscles are repaired. Without adequate sleep we are fighting a losing battle in terms of recovery. After intense exercise we should aim for between 7-9 hours of quality sleep. If you struggle to switch off, try to create a relaxing bedtime routine, dim the lights, limit screen time and consider a magnesium supplement (Our Magnesium Blog). 

2. Nutrition

After exercise your body is hungry for nutrients. Focus on sufficient protein (20-40 grams depending on your body size/activity level) and carbohydrate intake in your post work-out meal to help muscles recover faster and replenish glycogen stores in the body that were used during exercise. Wholefoods, like meats, fish, eggs or plant-based proteins paired with complex carbs like rice or sweet potatoes are a good way to construct a balanced post-workout meal. The use of a protein supplement, like a shake is a good way to add protein to your recovery routine and aid muscle recovery. 

3. Hydration 

Hydration is one of the simplest yet most overlooked parts of recovery. During exercise, your body loses water and electrolytes, key minerals like sodium and potassium, which are lost through sweat. This can often result in us feeling fatigued, lightheaded, or experiencing muscle cramps. Rehydrating with water is essential, but after intense or prolonged exercise, replacing electrolytes is just as important. Electrolyte supplements or hydration tablets can help restore balance more effectively than water alone, especially after endurance events like long distance running or competing in sporting events like a Hyrox competition. 

4. Creatine 

Many of us now know the benefits of creatine for improving strength, power and overall athletic performance. Creatine works by helping your body produce more energy during high-intensity exercise, however regular creatine supplementation can also support muscle repair and reduce soreness after a workout. Creatine occurs naturally in the body and is found in small amounts in foods like red meat and fish but by adding a daily creatine supplement we can ensure our muscles always have optimal levels to aid performance and improve recovery. Adequate hydration and protein intake, paired with creatine will maximise its benefits for muscle recovery and help get us back in the gym or on the track faster.   

5. The Extras that make a difference 

When it comes to recovery, sleep, nutrition and hydration are the non-negotiables, these are what repair your muscles and get your body ready for more hard work. However, other  small “extras” that can really make a difference should get a notable mention. Hot and Cold therapies like saunas and ice baths can help ease soreness and reduce inflammation on occasions you feel some extra recovery practices are called for. Even something as simple as adding Epsom Salts to a bath can have a real benefit to how your muscles feel. Massage is another great recovery tool, whether it's with a massage therapist, using a muscle recovery rub (like Epsom Salts Gel) or spending 10 mins using a foam roller or massage ball, it can make a noticeable impact. Finally, active recovery,  whether it’s a gentle walk, stretching, or yoga the day after exercise, helps keep muscles supple and prevent stiffness

Final Thoughts

Recovery is where real progress happens. Supporting your body with rest, good nutrition, hydration, and the right supplements can help you perform better and feel stronger in the long run. Whether you’re training for your next marathon or just trying to be more active, remember recovery is essential. 

Once you’ve built a solid foundation with sleep, nutrition, and hydration, the right recovery tools can make all the difference. At Nuera, we stock a range of Irish supplements and products, from protein powders and creatine to electrolyte tablets, magnesium, muscle rubs, and Epsom salts, designed to help your body recover, refuel, and get ready for what’s next. 

Check out our range of quality Irish products below to help aid your recovery. 

Disclaimer: Food supplements should not be used as a substitute for a varied diet and healthy lifestyle. Always consult your healthcare provider if you’re pregnant, breastfeeding, taking medication, or managing a medical condition. This content is for informational purposes only and does not constitute medical advice. Read the full disclaimer here