You’ve been absolutely crushing your workouts lately — we see you checking in, trying new programs, and even getting back out there with some TIU meetups! 

With all your hard work, we know you (and those gorgeous, strong muscles of yours) have been feeling it! So we’re sharing five science-backed strategies to soothe sore muscles and recover faster — and smarter. 

Remember, the way you recover is JUST as important as the way you work in your fitness journey, so make sure you’re taking care of you!

Power up with protein

When you crush your workouts, your muscle fibers break down, which leads to soreness. The amino acids in protein synthesize new cells to repair the damaged fibers so you can come back stronger! 

Make sure you’re refueling with a Tone It Up Protein smoothie or pancake within 30 minutes of your workout to give your muscles maximum recovery benefits!

Try a berry soothing snack

Dark fruits like blueberries and tart cherries help reduce Delayed Onset Muscle Soreness (aka DOMS) — that feeling when you get really sore a few days after a tough workout. The antioxidants in dark fruits help remove free radicals and reduce inflammation, which helps your body recover faster. 

Tart cherries have also been shown to increase levels of the sleep hormone melatonin, and quality sleep is essential for your muscles to repair and rebuild.  

Spice it up

After exercising, there’s more inflammation in your body. This is a natural immune response to let your body know it’s time to heal itself and it leads to soreness. Certain spices like ginger, turmeric, and cayenne naturally have anti-inflammatory compounds that help ease aches. 

We love a wellness shot with turmeric and cayenne or adding fresh ginger to smoothies! 

Walk it off

If you’re feeling really sore, it can be tempting to just lie down on the couch, but the best thing to do is keep moving — gently! Any type of activity will increase circulation and improve blood flow throughout the body, which carries nutrients and oxygen to your muscle tissues, helping them repair. A slow, gentle stroll with a girlfriend or your morning coffee is perfect! 

Plus, research shows that people who spent time walking outside in nature had less post-workout inflammation and experienced less delayed onset muscle soreness. 

Get on a roll

Over time, your workouts can cause your muscles to form knots (or muscle adhesions). Foam rolling helps release these knots, which eases soreness. Studies show that foam rolling reduces DOMs and gives your muscles that lil’ extra love they need to repair. Check out the foam rolling routines in the On Demand section of your TIU app!

Looking for more stretching, foam rolling, and active recovery routines to feel your best? You can find so many amazing options in your TIU app!