The 9 Best High-Density Foam Rollers of 2025 Reviewed by B+M Editors

Body aches, pains and soreness can pop up for all sorts of reasons — maybe after a tough workout, hours at your desk or even a bad night’s sleep. While a relaxing massage at the spa sounds amazing, it’s not always the most practical option. That’s where a foam roller comes in. We’ve rounded up nine of the best options to help you say goodbye to tightness and soreness. 1. Krightlink Store 13-Inch High-Density Foam Roller We’re big fans of a foam roller that not only feels great but looks amazing, too. This one from Krightlink totally delivers. It’s made of polyvinyl chloride (PVC) and ethylene-vinyl acetate (EVA), which provides the right amount of firmness, cushioning and elasticity.  The best part? It’s sweat-proof, waterproof and easy to clean. Plus, with two different groove patterns, you can really mix up your self-massage routine and target all those tricky spots. Our Editor-in-Chief, Mia Barnes, swears by it for getting that satisfying back crack. If you’re looking for a roller that’s as stylish as it is effective, this one’s a winner. 2. Amazon Basics High-Density Foam Roller If you’re just getting started with foam rolling and want something simple that does the job, this Amazon Basics roller is a total no-brainer. It’s made of molded polypropylene, so it keeps its shape even after months of use. Use it for your back, legs and any other pain points to relieve pain and prevent delayed-onset muscle soreness, which is felt 24 to 72 hours after a workout. For less than $25, it’s such a steal for a 36-inch roller. It’s one of the best foam rollers for legs, being a budget-friendly option that does the trick and holds its shape well, even with consistent use. 3. JOYENERGY 5-in-1 Foam Roller Set Whether you’ve been foam rolling for years or want to explore other self-massage tools, this set from JOYENERGY is the ideal choice. The set contains five tools — a 13-inch roller, a roller stick, a massage ball, a stretching band and a nylon mesh bag. It has everything you need to soothe and relax muscles after a strenuous workout. Additionally, you can use the stretching band to warm up your muscles before exercise. All in all, this is a great choice if you want to skip shopping for individual tools. If you’re new to foam rolling, consider starting with something simple. However, if you love options, this is the set for you. 4. Oceanfoam Ripple 11-Inch Travel Foam Roller Foam rollers are mainly made of plastic, which is not great for the planet. So, when we found this sustainable foam roller, we had to give it a try. We love products that make us feel good about ourselves and the environment. Did you know that the average individual generates around 4.51 pounds of municipal solid waste daily in the U.S.? Every little bit helps. This foam roller is compact, allowing you to easily toss it in your bag and take it anywhere. The wave-textured foam is ideal for targeting sore spots, and it’s made from recycled foam with an algae-based outer layer. If you want to feel good while doing good, this is the roller for you. 5. TriggerPoint Grid If you’ve ever searched for the best foam rollers on Amazon, you’ve probably seen the TriggerPoint Grid everywhere. We had to see what all the hype was about, and honestly, we get it now. It’s affordable, durable and simple — three things that appeal to beginners and pros alike. The surface texture strikes a perfect balance of smoothness and bumpiness. Aside from that, you can pick from a bunch of stunning designs, though some are a bit pricier. We especially love it for back and hip pain. Give it a try and you might find yourself hooked, too. 6. 321 STRONG Foam Roller 321 STRONG claims this foam roller has undergone a series of research and development efforts to make it stand out. It comes with three types of grooves — the smallest grooves are engineered to work like a therapist’s fingertips, while the larger ones feel like the base of the palms. Pretty cool, right? It’s compact enough to travel with, and you can pick a color that matches your vibe. We had a positive massage experience, and it’s great for tight muscles around the hips and calves. If you want a roller that feels like it was made for you, this is a solid pick. 7. Yes4All High-Density EPP Half Round Back Roller Foam If you spend hours at a desk, you know how uncomfortable your back can get. This is where this half-round foam roller for the back comes in. It helps relieve tightness and soreness, allowing your tight muscles to loosen up.  What we love most about this is that you can use it foam roller for exercises like kneeling, deep stretching, and movements that strengthen your feet and ankles. This half-round roller has a light squishiness to it — you can step on it and stretch your calves and feet for greater balance. If you’re looking for a no-fuss, all-rounder foam roller, this one’s for you. 8. Rollga Foam Roller Rolling out your back can be tricky, but the Rollga Foam Roller makes it a breeze. It’s anatomically designed to support the spine and shoulder blades, targeting pressure points and providing immediate relief for upper and lower back aches. It’s lightweight and durable, making it easy to bring it anywhere. It also provides a deep tissue massage experience that helps reduce muscle soreness and boost flexibility. The deep tissue massage is amazing for sore muscles and boosting flexibility. We especially love it for back and hip relief after strength training. This is a must-try if you want a unique roller that just “gets” your body.  9. Gaiam Restore Foam Roller The Gaiam Restore Foam Roller features a medium density, making it ideal for runners or athletes who experience muscle tightness due to repetitive movements. With this, you can say goodbye to leg, back, glutes, arms, calves, quads and hip pains. It doesn’t have grooves, which is ideal if you want a simple product that does its job. It feels sturdy enough to get a good crack or stretch. Additionally, it also works well for warming up muscles before you hit your workout. Say Bye to Tight Muscles With a High-Density Foam Roller Foam rollers are a simple way to ease tightness and soreness, whether you’ve just finished a workout or spent the day sitting still. No matter your reason, you can feel confident knowing these picks are all editor-approved. Take a look and see which foam roller might be the perfect fit for your routine.

Developing a lean and muscular physique can feel slow, making it hard to stay motivated when progress seems invisible. It’s a process that requires consistent effort, proper nutrition and sometimes, the right supplements.  Supplements are a great way to maximize the benefits of your workouts and achieve your goals more efficiently. This guide explores the 15 best supplements for muscle growth in 2025 and explains how each one can help you reach your ideal body shape faster. What Helps Muscles Grow Faster? Muscles provide the strength to help you perform daily tasks efficiently. They’re essential for activities that involve lifting. Your arm and leg muscles are why you can carry heavy groceries or stand for hours. The stronger your muscles are, the better they are for doing tasks with ease.  It’s essential to understand your biology to adopt the most effective ways to transform your body. There’s no denying encapsulated vitamins and compounds help promote musculoskeletal health, but what supplements are best for muscle growth? Here are seven types you can integrate into your nutritional plan.  1. Creatine The first thing that often comes to mind when hearing creatine is bodybuilders and athletes — and there’s a reason for it. It’s a top supplement among fitness fanatics. Creatine is a substance your body produces naturally, helping provide energy every time you lift weights or engage in strenuous exercise. It can help increase muscle mass, strength and athletic performance.  A review of several clinical trials found that the proper dosage of creatine supplements efficiently promotes muscle growth in healthy young populations who exercise adequately.  A different analysis looked at the effect of creatine on older women. The result concluded that a combination of resistance training and supplements led to a significant muscle strength gain in older females, especially when they exercise for at least 24 weeks.  2. Protein What is the No. 1 supplement for bodybuilding? If you ask a bodybuilder this question, their answer will probably be protein. Well-defined muscles are synonymous with protein. People who want to gain muscle fast often go on a high-protein diet, as this eating pattern maximizes the effects of resistance training.  It has several functions in the body. It supports metabolism and biochemical reactions, provides energy and strengthens immunity. Protein-rich foods can naturally promote mass and strength since they’re the building blocks of muscles. The USDA recommends 0.8 to 1.2 grams per kilogram of body weight, but this changes as your age and activity level increases. It’s hard to reach the suggested numbers through diet alone, so people supplement with whey and plant-based powders.  3. Weight Gainers One of the best supplements for muscle growth is weight gainers, intended for those who struggle to maintain the healthy bulk necessary for muscle development. Each person has a different body type, influencing the muscle growth process. Have you noticed how easy it is for some individuals to lose weight while not for others? It’s similar to muscle building.  Muscle recovery requires energy, which you get from food calories. If you burn everything during training, nothing will be left to initiate the regeneration process. Weight gain supplements increase caloric intake, so your body has excess energy to repair muscle tears after resistance training. If you’ve been having problems building muscles, perhaps you must gain weight first.  4. Beta-Alanine Many people have considered beta-alanine the holy grail for muscle building, ranking it as one of the best legal supplements for muscle growth. Beta-alanine is an amino acid that affects muscle carnosine levels in the body.  Carnosine is a naturally occurring compound found in muscles that helps buffer the body's pH decline to keep muscles working. Engaging in a high-intensity workout causes muscles to produce lactic acid, which causes fatigue and limits performance. Carnosine works as a buffer to reduce acidity so you can endure the workout longer.  High levels of carnosine equals greater muscle elasticity and delayed fatigue. Beta-alanine helps increase the concentrations of carnosine in the muscles so they don’t get stressed easily, allowing you to extend your workout.  5. Branched-Chain Amino Acids (BCAAs) Growing muscles need amino acids created by the body or obtained through nutrition. BCAAs consist of three single amino acids — valine, leucine and isoleucine, which you can only get from eating foods such as eggs, dairy products and meat.  BCAAs are excellent supplements for muscle growth as they stimulate protein synthesis — the process of making muscle. One study compared the effects of BCAAs and lactoalbumin — also known as whey protein — in muscle mass, strength and physical performance of patients with liver cirrhosis and sarcopenia.  The group that took 7.2 grams of BCAA supplements for 24 weeks displayed considerable improvements in muscle strength, function and mass compared to the other group that received 6.3 grams of whey protein. Those who took BCAAs also showed fewer complications with their liver condition, proving that long-term supplementation boosted the musculoskeletal and liver health of the patient. 6. Hydroxymethylbutyrate (HMB) The next one on the list of the best supplements for muscle growth is HMB, also called beta-hydroxy beta-methylbutyric acid or beta-hydroxy beta-methylbutyrate. It’s a chemical the body produces when it breaks down the amino acid leucine for protein synthesis. Unfortunately, the body doesn’t make enough HMB because leucine can only be obtained through nutrition. If you don’t eat enough leucine-rich foods, your levels of HMB will naturally be low. That’s why many fitness enthusiasts choose dietary supplements for muscle growth to increase HMB concentrations in the body. Experts cite this as a way to benefit body composition by promoting muscle growth, reducing breakdown and improving exercise performance.  Sixty older adults participated in the study to determine whether 3 grams of HMB supplementation can boost the participants’ muscle mass, strength and physical performance. Researchers divided the group into two — the HMB and the control. After 12 weeks, they found the HMB group showed substantial improvement in the cross-sectional area of the mid-thigh muscle. Plus, they significantly increased their body weight and BMI, and their vitamin D levels were high. Older adults who took 3 grams of HMB supplement enhanced their mass and physical performance. 7. Omega-3 Fatty Acids People know omega-3 fatty acids for boosting heart health, but they’re also effective supplements for muscle growth as they help increase the rate of protein synthesis. An analysis found that older adults who took over 2 grams of omega-3 supplements gained muscle mass. Furthermore, those who received supplements for more than six months improved their walking speed, proving the positive merits of fatty acids on health and performance. Omega-3 fatty acids benefit functional abilities, but the body can’t synthesize them, making food the primary source of these compounds. People obtain healthy fats from seafood and fish — such as salmon, tuna and lobster — by eating at least two servings per week. However, there has been a concern about sustainable omega-3 recently, so plant-based supplements were introduced to diversify the sources. Top 15 Supplements for Muscle Growth The market is full of supplements boldly promising you defined muscles in weeks, but be sure to choose ingredients backed by science and studies. While they’re generally safe to ingest, consult your healthcare provider to avoid side effects or interactions with your medications. Here are some recommendations for the bestseller supplements for muscle growth. 1. Old School Labs Replica Gh Muscle Building Powder Get it on Amazon for 64.99 This supplement is like a time machine for your muscles. Designed to boost natural growth hormone, the Old School Labs muscle-building powder protects muscle mass while torching fat. It promises results in 72 hours and tastes way better than your typical chalky supplement — hello, Watermelon Candy flavor! What sets Replica Gh apart is its strategic approach to hormone optimization. As testosterone and growth hormones naturally decline with age, this supplement provides a scientifically backed solution. The unique amino acid blend supports muscle growth and helps maintain lean muscle mass during intense training cycles, making it a game-changer for athletes over 30. 2. Alpha Lion Superhuman Intra Workout Powder Get it on Amazon for 32.78 Imagine a supplement that's like a Swiss Army knife for your workout. It has all nine amino acids, electrolytes and a lime limeade flavor that will make you look forward to your drink. But what truly elevates this powder is its focus on bioavailability. The AstraGin ingredient has been clinically shown to increase nutrient absorption by up to 67%. This means your body uses the amino acids and electrolytes rather than excreting them. With 42 servings per container, it's a long-lasting solution for the fitness buff looking to maximize their workout potential. 3. InfiniWell Strength HMB Supplement Get it on Amazon for 79.95 This is the Rolls-Royce of muscle supplements. The supplement's sophisticated formula targets multiple aspects of muscle development. Epicatechin, a potent flavonoid, has been shown to increase follistatin levels, which can potentially inhibit myostatin — a protein that limits muscle growth. Combined with myHMB's ability to reduce muscle protein breakdown, this supplement is gluten and soy-free — a cheat code for optimized muscle growth minus the allergens. 4. Jacked Factory Build-XT Max Muscle Builder Get it on Amazon for $49.99 Loaded with PeakO2 and Ashwagandha, Build-XT Max is a game-changer for anyone serious about gains. It cranks up your ATP production, fights muscle fatigue and helps you push harder in every workout. The supplement doesn't just promise — it delivers. Clinical studies show that PeakO2 boosts oxygen utilization by up to 9%, meaning you'll crush those last few reps when others call it quits. The 120-count bottle provides an entire month of support, making it a cost-effective solution for serious athletes looking to break through performance plateaus. 5. Dorado Nutrition HGH Supplements Get it on Amazon for 14.95 This budget-friendly amino acid powerhouse endorses muscle recovery and growth without breaking the bank. Made in the USA, it's clean and allergen-free and works for both guys and girls looking to level up their fitness game. Dorado's comprehensive formula comprises a balanced blend of key compounds that synergistically support natural growth hormone production. Third-party tested and manufactured in an FDA-registered facility, it offers professional-grade support at a fraction of the cost. 6. BulkSupplements.com Creatine Monohydrate Powder Get it on Amazon for $21.96 This pure and unflavored creatine monohydrate makes it easy to add the magic of muscle growth powder into any of your drinks without the weird taste. It includes 500 grams or 1.1 pounds, providing 100 servings of gluten-free creatine to support your body goals and step up your workout game at an affordable price.  On top of that, BulkSupplements.com has been certified to meet the Good Manufacturing Practices (GMP) standard by the NSF, meaning each product has undergone a stringent quality control process to ensure they’re safe and don’t contain banned substances. What’s on the label matches the product’s content. Creatine has excellent brain benefits, which makes it one of the best supplements for muscle growth.  7. Optimum Nutrition Micronized Creatine Monohydrate Powder Get it on Amazon for $21.99 There’s a reason why this brand of pure creatine monohydrate is one of the bestsellers, with more than 66,000 ratings. It’s also unflavored, making it a versatile supplement to mix with any drink and it’s best for women on a keto diet. It’s made in the U.S., with a bottle containing 300 grams of creatine good for 60 servings. It’s been tested for banned substances and thoroughly inspected to deliver you the best supplement for muscle growth. Add 5 grams of this powder to your beverage and maximize the benefits of your gym session. 8. Optimum Nutrition Weight Gainer Protein Powder Get it on Amazon for $45.63 Why opt for a tasteless supplement to gain weight and grow muscles when you can enjoy it in chocolate, strawberry and peanut butter flavors? Optimum Nutrition introduces this multiflavored protein powder with 1,250 calories in every two-scoop serving. Each 6-pound container provides eight servings of muscle-boosting compounds, including 25 vitamins and minerals, plus glutamine and creatine.  The best thing is it doesn’t contain added sugar and is a top pick for vegans. Add it to your blended fresh fruits to enjoy it even more. This weight gainer could transform your body.  9. Dymatize Super Mass Gainer Protein Powder Get it on Amazon for $37.98 This chocolate and vanilla weight gainer from Dymatize is one of Amazon's bestseller supplements for muscle growth. It’s chock-full of muscle-building nutrients in a single serving, making it a worthwhile investment for your body goals. This 6-pound container has 10.7 grams of BCAAs, including 5.1 grams of leucine and 17 vitamins and minerals that promote balanced nutrition. Each 52-gram serving has 1,280 calories and 245 grams of carbs, so even the hardest gainers can build muscles.  Besides its delicious taste, it’s also gluten-free. It’s one of the best supplements for muscle growth for those with food sensitivities to wheat, barley and rye. 10. Sapling Vegan omega-3 Supplement  Get it on Amazon at $22.46 Do you want to help the environment? “It’s a non-fish fish oil” is the tagline of this vegan omega-3 supplement, suitable for gym fans looking for sustainable fatty acids. The bottle contains 60 soft gels sourced from algae grown in the U.S. and has 300 mg of DHA and 150 mg of EPA per serving. It’s beneficial for heart, brain, joint and muscle health. Even better, the company takes its commitment to the environment a notch higher by planting one tree when you buy a bottle. It benefits your health and the planet.  11. Thorne Beta Alanine Sustained Release Get it on Amazon for $39.60 This supplement contains 60 servings of beta-alanine, giving you two months of power and strength to endure hard and long training at the gym, whether you’re an athlete or fitness buff. Two daily tablets provide you with 1.6 grams of this body-boosting compound, which is dairy-free, gluten-free and doesn’t contain any artificial flavors. It’s also NSF-certified for sports and has been clinically studied to improve performance. Train longer and maximize fitness output by getting one of the best supplements for muscle growth. 12. XTEND Original BCAA Powder Watermelon Explosion Get it on Amazon for $23.67 Improve muscle recovery and hydration by adding this delicious, refreshing watermelon-flavored BCAA to your diet. This workout drink is sugar-, carb- and calorie-free — an excellent choice for women and men on a keto, kosher or vegan diet. Each bottle of 375 grams of BCAAs contains 30 servings loaded with other special ingredients, such as amino acids, L-glutamine and leucine.  What makes this one of the most unique and best supplements for muscle growth? You can choose from several delicious flavors, including mango, sherbet, blue raspberry, grape, blood orange and many more. Take your best pick or try all the flavors, and look forward to each training day. 13. Double Wood Supplements Essential Amino Acids Get it on Amazon for $17.96 Getting this bottle is a good investment for muscle health. It has not just one but all of the essential amino acids the body can’t produce, plus all three BCAAs — leucine, isoleucine and valine. Each bottle contains 225 unflavored capsules to help your body synthesize proteins more effectively, allowing you to recover from muscle soreness fast, endure exercise longer and manage your metabolism.  This brand of supplement for muscle growth is more affordable than alternatives that cost twice or more for the same ingredients and is proudly manufactured and tested in the U.S. Take three capsules in the morning or afternoon and experience the difference of having more strength and endurance during your gym sessions.  14. Hydroxymethylbutyrate (HMB) Get it on Amazon at $21.56 NatureBell’s HMB supplements are everything you need to bounce back from muscle soreness after high-intensity training to get you ready for the next session. Each bottle contains 240 capsules, which you can consume for 60 days by taking four daily pills. Besides the 99% pure and natural HMB with 3,000 mg strength in dose, every capsule contains 420 mg of calcium, helping your body absorb the HMB benefits easily.  This two-in-one unique formula effectively replenishes your HMB levels to enhance your training performance, making it one of the best supplements for muscle growth. Never again skip a strength training day because of muscle soreness and pain. Take these supplements to recover like a pro. 15. NutraBio 100% Pure L-Leucine  Get it on Amazon at $16.14 Exercise-induced muscle aches can make your next gym session feel like torture. Try this premium L-leucine supplement to aid in post-workout muscle repair and recovery. The 180 capsules are made with pure, high-quality ingredients and contain no fillers, artificial colors or additives. It’s your best bet if you’re looking for potent supplements. It’s also affordable, with one bottle costing less yet lasting 45 days. After weeks of taking this, customers have been surprised at the change in their energy levels, claiming it’s made exercising easier for them. Try this L-leucine supplement for muscle growth and experience the same benefits. Tips for Successful Muscle Gain Building muscles requires more than just taking supplements. Combining it with exercise, diet, adequate sleep and other lifestyle changes will maximize the benefits of these pills and powders. Follow these tips to optimize your training output. Get adequate sleep: Good rest helps muscles recover quickly. Improve your pre-bed hygiene if you’re having trouble falling asleep. Match the room’s temperature to 60-67 Fahrenheit — the ideal for quality sleep. Train with a professional: While it’s OK to devise your own exercise sequences, working with a coach will make the process easier and safer. They can also make you accountable for staying motivated.  Stay consistent: Building muscle is a long process, so you must be patient and stick to the routines even if you’re not seeing progress. Results will eventually come.  Speak with a nutritionist: If you’re serious about strengthening muscles, talk to a professional about what your meals should look like. They may suggest adding whey protein, but ask for alternatives if you have food restrictions. Buy the Best Supplements for Muscle Growth The market is laden with multiple supplements, promising you’ll grow muscles in weeks if you take them. However, be skeptical about these claims and examine each brand to get the best muscle growth supplements that deliver results. Seek information about the company and read consumer reviews to know if they’re effective based on others’ experience.  It takes more than pills or powdered drinks to strengthen abs and glutes. A positive lifestyle that includes consistent exercise, a well-balanced diet and enough sleep contributes to muscle protein synthesis. Try these 10 bestseller supplements and see the difference for yourself. Updated on January 23, 2025

In just a year, you can transform your life. Changing your look will take some time, and you must be diligent about following your routines. If you’re serious about experiencing a full-body glow-up, learning how to transform yourself physically shouldn’t feel overwhelming. The small changes you make throughout the year can add up to something big, which will allow you to become a different person physically. 1. Set Goals If you want to know how to change yourself physically successfully, you must learn how to set goals for yourself — and stick to them. Without defined goals, you can’t be sure you’ll achieve everything you want this year. Make sure that your goals are attainable over the time period you set, which can work with other metrics to ensure you achieve them. All goals should align with your overall purpose — transforming your life for the better. 2. Eat the Right Foods Much of your body composition is determined by what you eat. If you’re trying to lose weight, cutting sweets out of your diet will help. Similarly, if you want to build muscle, you have to include high-quality protein in your diet. Make sure to cook your food, so you know everything that goes into it from the beginning. Planning meals ahead of time might take time, but it’ll be worth it to know exactly what’s going into your body. Try to eat a healthy amount of vegetables, whole grains and protein at every meal. The majority of your plate should contain vegetables and fruits, which will help you stay healthy. Just remember that the quality of your food is more important than the quantity — how much you eat doesn’t matter as much as the nutritional value. 3. Drink Enough Water Stay hydrated. You may think you’re hungry or feel pain for no reason when you’re actually just thirsty. Figure out how much water you need each day and strive to meet that goal whenever possible. Drinking the right amount of water can help regulate your metabolism and potentially help you lose weight. You can add flavoring to your glass, but the end goal should be to drink pure, clear water. 4. Build a Skincare Routine If one of your goals is to look youthful, you must build a skincare routine and follow it throughout the year. What products you’ll need depends solely on what you want to achieve, but you should always include moisturizer and sunscreen in your plans. Moisturizers can protect and repair your skin when used regularly. Sunscreen can protect you from the harsh UV rays of the sun, which can age you prematurely and even cause skin cancer. 5. Spend Time Away From Screens Smartphones are handy, but they can also get in the way of you living your life. People who spend too much time working with screens may not have self-control or get sleep at the level of their peers or colleagues. Strong self-control and adequate rest contribute to physical fitness. Be fully present by putting away all distractions and spending time on what matters — the people you love and activities you value. Less screen time means more time and energy to work on your looks. 6. Create an Exercise Regimen Learning about new exercises is the best way to learn how to transform your body physically. Whether you want to lose weight, gain weight or build muscle, you’ll likely need to be in the gym or participating in some sort of activity throughout the year. Plan out what part of your body you’ll work out on certain days, but make sure to leave a day for rest so your muscles can repair themselves. Even if the shape you want doesn’t require exercise, you can still benefit from extra movement. Exercising regularly can prevent certain types of cancers and chronic illnesses, and it can also improve your mental health. Remember not to push yourself too far out of your comfort zone. 7. Be Confident in Yourself Confidence can change a lot about a person. While walking with an air of self-assurance benefits your mental health, it can also manifest in your appearance in various ways. An unshakable belief in your abilities can make you glow. Embracing your imperfections and celebrating your strengths can help you feel less anxious about what others are thinking. Less self-consciousness can improve your posture and make you seem taller. If you don’t have the best self-esteem, work toward boosting your confidence and advocating for yourself. Find ways to make you feel more comfortable in your own skin and pursue them. Once you learn to stand up for yourself and be confident about your words and actions, people will look at you in a new light. 8. Dress for Success Another way to transform yourself physically is to refresh your wardrobe. Pick clothing items that fit your body type well and make you feel confident. You don’t have to replace your wardrobe all at once, especially if you plan to alter your weight in some way. Research your options before impulsively buying them. Also, pay attention to your hair. How you style your hair can say a lot about you, and you should keep your hair neat if you want people to take you seriously. You may want to invest in a silk or satin pillowcase, which can minimize breakage and keep your hair and skin feeling hydrated and soft. Paying attention to the small things will pay off after a year of following them. 9. Stop a Bad Habit Slowly Kicking an unhealthy habit is a surefire way to transform yourself physically in a positive way. Your lifestyle correlates with healthiness and fitness, so quitting something that’s not good for you can improve your looks in one way or another. Think of any habit holding you back from becoming who you want to be. Maybe you hit the snooze button too many times in the morning and it makes you late for your responsibilities. Instead of telling yourself you’ll never press snooze again, challenge yourself to only press it twice instead of three times. After a few days or weeks, press it once a morning instead of twice. Let yourself enjoy gradual change over time. You’ll build better habits and maintain your transformation momentum without feeling stressed. 10. Learn How to Reflect True maturity is realized when you understand how a situation or event made you feel and how you can shape your communication around those feelings. Reflecting on something you did or how it made you feel allows you to plan any changes you want to make in the future. Reflection helps you know more about yourself by examining your actions and reactions. Insight can help you change yourself for the better and learn how to overcome challenges to your physical fitness and health goals. 11. Track Your Progress Remember taking exams at the end of the school year in grade school? They may have felt frustrating, but they showed how much you learned throughout the school year. Using a similar tool to track your progress will make it much easier to see. Grab a journal, open a digital notepad or doodle your daily efforts in a sketchbook. As long as you’re logging your efforts once a week, you’ll quickly see the difference between where you started and where you are at any point in your transformation. 12. Never Stop Learning One thing you’ll want to carry through this year and beyond is that you should never stop learning. Learning is essential to your growth, whether you’re trying to explore healthier food options or wrap your head around color theory to fill your wardrobe with items that complement your complexion and you can mix and match. The more you learn, the more you can do — and the better person you become. Mastering new skills is vital to genuinely transforming yourself. Learn How to Transform Yourself Physically Teaching yourself how to change yourself physically doesn’t have to be complicated. Like any goal, you should make sure you can actually achieve what you want in a year. Once you’ve set your goals, work to transform yourself however you can. Showing special attention to your skin, wardrobe and hair can make you feel confident at any size. If you plan to alter your body composition, make sure you’re doing it in a safe and healthy way and for the right reasons. You should only transform yourself because you want to change, not because others want you to. The people who love you will continue to love you, no matter what you look like after your year of transformation.

Whether you drink them for breakfast, mid-day refreshment or to replace a meal, smoothies offer loads of benefits. These beverages can be a good source of fiber and other essential nutrients that prevent overeating and decrease body fat. If shedding pounds and becoming fitter are top of your to-do list, incorporate these delicious smoothies for weight loss into your diet.  1. Green Detox Smoothie Ingredients: Spinach, kale, green apple, cucumber, lemon juice, ginger, chia seeds, water This smoothie is an excellent choice for detoxifying your body while promoting weight loss. The combination of spinach and kale provides an abundance of vitamins A, C, K and folate — all essential for overall wellness. These leafy greens are also incredibly low in calories but high in fiber, which aids in digestion and helps you feel full longer. The green apple and lemon add a refreshing taste and provide vitamin C, while chia seeds offer omega-3 fatty acids and protein to curb hunger. 2. Berry Blast Smoothie Ingredients: Mixed berries (strawberries, blueberries, raspberries), banana, Greek yogurt, almond milk, flaxseeds, raw honey Berries are naturally rich in antioxidants and fiber, which aid in digestion and help you feel full quicker. Greek yogurt is essential to this recipe because it contains a substantial amount of protein and calcium, supporting muscle repair. Add the pureed banana, flax seeds and almond milk, and you’ve got a tasty, nourishing post-workout snack to complement your weight loss activities. Mix in a dash of honey to add natural sweetness without the downsides of refined sugars.  3. Avocado and Banana Smoothie Ingredients: Avocado, banana, almond milk, spinach, honey, ice This creamy weight-loss smoothie is perfect for a filling breakfast or snack. Plus, the recipe is so simple you could easily make the mix from everyday items in your fridge. Avocado is packed with healthy monounsaturated fats, which help keep you full.  Bananas add energy-boosting carbohydrates, so it takes longer to feel hungry. The nutritional contents of the fruit are also vital for healthy living — a small banana contains around 5% of your daily potassium requirement, along with other essentials like fiber, protein and water. The almond milk and spinach keep the calorie count low and nutrient content high.  4. Cucumber and Mint Smoothie Ingredients: Cucumber, mint leaves, Greek yogurt, lemon juice, honey, water Fancy a refreshing drink on a hot, sunny day? This smoothie is light and perfect for an invigorating afternoon pick-me-up. It is also low in calories and boasts a healthy mix of protein, vitamin C and probiotics, making it one of the best smoothies for weight loss. The lemon juice adds a zesty flavor, while a touch of honey provides natural sweetness to balance the tartness. 5. Tropical Paradise Smoothie Ingredients: Pineapple, mango, banana, coconut water, spinach, chia seeds This smoothie is like a tropical vacation in a glass, but with a ton of health benefits. Pineapple and mango are the stars here, both rich in vitamins A and C, which help your body absorb nutrients and boost immunity. Pineapple also contains bromelain, an enzyme that aids digestion and has anti-inflammatory properties.  Adding spinach boosts the nutrient content with iron and fiber without altering the tropical flavor. The coconut water provides a refreshing base for all these nutrients and helps keep you hydrated throughout the day.  6. Apple Pie Smoothie Ingredients: Apple, oats, Greek yogurt, almond milk, cinnamon, nutmeg, honey This smoothie is like having dessert for breakfast but in a healthy way. Apples are high in fiber, especially pectin, which helps with digestion and keeps you full. Oats provide soluble fiber that helps control blood sugar levels and contributes to sustained fullness. Greek yogurt adds protein and a creamy texture that keeps the smoothie light.  Not everyone is a fan of cinnamon and nutmeg, especially in a drink, so feel free to skip them. However, these spices can boost your metabolism and add a warm, comforting flavor reminiscent of apple pie 7. Protein Powder Smoothie Ingredients: Whey or plant-based protein powder, almond milk, banana, spinach, cinnamon One of the tenets of sustainable weight loss is physical activity. This smoothie is designed to provide a much-needed protein boost after a workout. The protein powder helps in muscle repair, which is essential when trying to lose weight and tone up. Bananas provide a quick energy boost, while spinach enhances the nutrient content with minimal impact on flavor.  8. Matcha Green Tea Smoothie Ingredients: Matcha powder, almond milk, spinach, banana, honey, ice Matcha's high catechin content boosts metabolism and promotes fat-burning. Thanks to its natural caffeine and epigallocatechin-3-gallate (EGCG), using iced green tea as your smoothie base can also increase energy levels.  These nutrients are also vital for weight loss and improved well-being. According to a recent study, drinking lots of green tea can lower your risk of abdominal obesity by up to 44%, especially when combined with regular exercise. The fiber from spinach and banana, along with the creamy texture of the Almond milk, makes this a satisfying choice. What Not to Put in a Smoothie For Weight Loss Your smoothie is only as healthy as the ingredients used to make it. Choosing the right components is crucial because certain items can turn your beverage into a sugar or calorie bomb.  If you want to make the most of your weight-loss smoothie, make sure to avoid the following ingredients:  Store-bought fruit juice: Unless it’s 100% natural, fruit juice has no business being in a smoothie. The sugar content in these artificial drinks can negate your efforts and probably even make you gain more weight.  Flavored yogurt: You’ll immediately notice that all the recipes discussed here specifically say Greek yogurt — that’s because it’s the most healthy kind available. The flavored varieties typically contain excessive amounts of sugar, artificial flavors and fillers that can impede your weight-loss journey.  Added sweeteners: Most fruits used in smoothies are naturally sweet, so you don't need any additional sugars. Besides, you don’t drink a weight-loss smoothie for the taste, so avoid any unnecessary sweeteners, even the “healthy” ones like maple syrup and agave nectar.  Whole milk: Cow dairy products are high in fat and calories. Skip them altogether in your healthy smoothie.  Lose Weight With These Delicious Smoothies The best weight-loss smoothies pack many nutrients and help you feel full. They also encourage your body to burn fat while promoting healthy muscle recovery. Try out any or all of these recipes to aid your weight loss journey and enhance your overall well-being. Remember to avoid fattening ingredients and make sure that you’re exercising. Finally, talk to your doctor before making any major changes to your diet.

The Wim Hof method has become pop culture, which is paired with a fascination for ice baths. There is a reason people are doing something that sounds so distressing — ice bath benefits are monumental. Learn how long you should stay in an ice bath to get all of the advantages. Trust us — it’s worth it, even though it feels like it stings in the beginning. What Is an Ice Bath? Let’s start with what an ice bath actually is. It is not a specific piece of technology or a bathtub separate from your current shower — though some people go this extra mile. It goes by several other names, including cryotherapy and cold water immersion. An ice bath is the act of submerging yourself in cool water, ranging between 50 and 59°F — not a degree warmer. Doing this regularly promises mental and physical health benefits compared to the comfort of warm water. You can create an ice bath simply by filling a tub with cool water and using a thermometer to figure out if it’s the right temperature. Slowly ease yourself into the freezing waters. Steel yourself and trust the process so you can obtain the benefits of an ice bath. How long should you stay in an ice bath? Because the cold is quite extreme compared to what most people are accustomed to, do not go longer than 10 or 15 minutes. Always listen to the body, and if you are in discomfort or pain, exit the bath immediately and seek advice from a medical professional if unease persists. Knowing how the process works, what does this unpleasant-sounding habit promise for a healthier body and mind?  1. Alleviates Pain People love taking a cold dip after working out. Why? The immersion provides analgesic effects for relieving pain and assisting in post-workout recovery. This logic translates for people experiencing other types of pain as well, though it may not work for everyone. The water provides a numbing blanket over pain points, making it feel less intense. The body and nerves exclusively focus on the cold.  Consider how people place a bag of peas over a swollen area — it’s the same idea. The exposure may reduce inflammation and pain caused by swelling. It does this by slowing blood flow to these pained regions. Individuals with chronic back pain or ailments like rheumatoid arthritis may want to try this in a safe setting. 2. Regulates Energy and Sleep How can cold water help you stay awake and fall asleep at the same time? A 2023 study used MRIs to see how the brain reacted to cold water immersion. The session lit up the brain, making it feel more alert and inspired. The feeling might be comparable to the first dose of caffeine in a day. Simultaneously, people felt reduced distress. Decreased stress translates into the evening, making it easier to fall asleep. Studies show cold therapy is ideal for aligning circadian rhythms and inducing a sense of calm. People using ice baths could do sessions in the morning or evening to help with whatever energy issue they’re most concerned about. 3. Trains the Mind Everything from puzzle games to going to school trains the mind in different ways. However, dipping yourself willingly into cold water for an extended period of time is a new test of resilience. It requires willpower and grit to sit there, even if you don’t get used to the chilling temperatures.  The shock startles the sympathetic nervous system, making you believe you want to get out of the bath as fast as possible. If you stay, it’s like training a muscle with any other workout — except it’s your mind. Repeated ice plunges make your mind stronger against stressors and rewire it to acknowledge when something isn’t necessarily a threat to your safety.  It also helps you process anxiety more rationally, because you’re constantly reassuring yourself you can withstand this test. The practice could improve deep breathing exercises and awareness while reducing depressive symptoms in some parties. 4. Calms Sore Muscles As mentioned above, the cold may heal muscles after an intense workout. It reduces swelling and throbbing from focusing on a muscle group, expediting your body’s healing response. Blood is trying to speed to these areas that were strained, which is what causes puffiness and discomfort. The cold slows this process down, delaying onset muscle soreness, especially in budding athletes or people who didn’t adequately prepare for their session. 5. Soothes Skin Who doesn’t want youthful, glowing skin? People have been rolling cold jade on their faces for ages, and putting yourself in cold water offers the same effects of those massages on the rest of the body. Repeated dips in cold water calm puffy, irritated, dry and inflamed skin by forcing veins to constrict, reducing general redness and potentially rosacea. It may also soothe a sunburn if your body can handle the shocking chill on a warm, radiating body.  Please note you should not submerge your head under these cold waters for your safety. If you want to splash cool water on your face, this is fine — but keep your head above water. 6. Helps Immune System Research proves how cold water immersion boosts plasma concentrations of catecholamines — what does this mean? They are a neurohormone that helps cells respond to stress, such as bacterial illness or other stressors. The more adept cells are at responding to immune system compromises like these, the better the immune system is altogether. Studies show it is effective at fighting respiratory infections and improving cardiovascular health.  Merging the plunges with mindfulness exercises that often accompany the habit is only going to add to the immune system boons. Frigid Focus Want ice bath benefits? Then, you’ll have to suffer through a few shivers. Ice baths are still being researched, and there are tons left to explore about the long-term effects of consistent, extended exposure to these cold waters. However, the early documents look promising. With the amount of viral attention it is getting, it may become more normalized then other self-care and fitness recovery trends — only time will tell.

Adding protein to your diet should be a to-do on your checklist if you're serious about achieving your fitness goals. It improves health and athletic performance and boosts muscle recovery after a vigorous workout. Whey protein is the go-to for health buffs. However, if you're lactose intolerant or want to incorporate various macronutrient sources into your diet, discover these nine alternatives to whey protein. Why Incorporate Proteins Into Your Routine The body has thousands of different types of protein to support organs, muscles, bones, tissues, skin, hair and overall function. Due to its broad uses, the USDA advises that 10%-35% of your daily calories come from this macronutrient.  The body can create proteins from amino acids or the ingredient molecules used to make them. Why do you still need to include them in your diet? Unfortunately, you can't make nine essential amino acids out of the 20 kinds to build proteins. You can only obtain them by eating foods rich in these compounds.  Proteins support your metabolism, grow and repair damaged tissue, and help your body cope with the stress of an exhausting fitness activity. You can include nine alternatives to whey protein as part of your balanced diet. Plant-Based Proteins According to the USDA, women should aim for 46 grams of protein daily and men should consume 56. It may be hard to meet these daily requirements if you follow a plant-based diet, which calls for supplementation. Here are the best options for vegan or vegetarian gym fanatics. 1. Soy Protein Soy products are a top choice for plant-based protein supplements. Tofu, tempeh, natto and miso are the first things that come to mind. Soy foods are as healthy as whey and have a robust nutritional profile. They contain vitamins and minerals, like magnesium, zinc, iron and calcium, and pack massive amounts of protein per serving. Try it and feel the difference in your strength and performance.  $15.52 from Amazon 2. Pea Protein  Pea protein powder is another plant-based substitute for whey. You'll likely find three options when searching for this alternative: Pea protein isolate is ideal if you're trying to lose weight. Pea protein concentrate is perfect if you want to bulk up and include more carbs in your diet. Textured pea protein is preferred for those trying to eliminate meat in their meals. A 100-calorie scoop of pea powder weighing about 27 grams contains 21 grams of protein, making it the best partner in your fitness journey. $22.99 from Amazon 3. Rice Protein People know rice as a carb source instead of protein. However, it's as healthful as whey in giving your body nutrients, minus the skin rash if you're allergic to dairy. A cup of cooked brown rice packs 5.5 grams of protein, which is 10% of the daily value requirement of a person weighing 140 pounds. While it doesn't contain all nine essential amino acids the body needs, it's one of the best options if you're looking for a plant-based substitute. $20.89 from Amazon Dairy-Based Proteins Dairy is synonymous with protein, making whey the go-to of many fitness enthusiasts. If you don’t have food restrictions but want alternatives to whey protein, here are your top choices. 4. Greek Yogurt Greek yogurt is an excellent post-workout breakfast or snack. It's chock full of nutrients like selenium, calcium and B12, so including it in your after-training nutrition can benefit your body greatly.  A 7-ounce serving of low-fat variety is loaded with 20 grams of protein and 18% of your daily value needs for calcium to build strong bones and support your fitness goals. It also contains potassium, zinc, and vitamins A and B. A yogurt bowl after a challenging workout will surely invigorate your body. $14.99 from Amazon 5. Cottage Cheese Cottage cheese is your best bet if you want a protein that melts in your mouth. Chefs love its creamy, mild and hearty texture, which makes it a versatile ingredient in many dishes. To meet your daily protein requirement, add cottage cheese to pudding, spread it on toast or top it on salads. A half cup of low-fat cottage cheese has 12 grams of protein, 5 grams of carbohydrates and only 90 calories. Like other dairy products, it can help boost bone health, develop muscles and support the gut. $6.99 from Amazon 6. Milk Protein Isolate This macronutrient combines 80% casein and 20% whey proteins and is sourced from skim milk powder. It's a good option if you don't want to completely skip whey but add another protein variety for a neutral flavor. It's at least 90% protein and packs 25 grams in every 30-gram scoop. Moreover, it's a good source of branched-chain amino acids, helping the muscles recover and grow. Try it in a wholesome protein shake with fruits as a post-workout reward for your hard work. $37.99 from Amazon Animal-Based Proteins Proteins sourced from animal products like meat, milk and cheese tend to have a higher macronutrient count. To modify your usual diet, consider these alternatives to whey protein. 7. Casein Protein Casein protein is the most popular alternative for whey since it's also sourced from milk. Both contain all the nine essential amino acids the body needs, but the difference lies in how they're digested. Whey is broken down and absorbed in only 20 minutes, allowing you to reap the benefits of your training faster. Meanwhile, the body processes casein more slowly — proteins are synthesized about three to four hours after ingestion.  Casein is the best option if you're trying to lose weight. It makes you feel full longer, helping curb late-night hunger or cravings. Many love its creamy texture. Try the chocolate or vanilla flavor and see if it suits your taste.  $80.69 from Amazon 8. Egg White Protein Whole eggs are a healthy protein source, but stick to egg whites for a low-calorie diet to achieve your goal of being lean. Yolks contain 180 milligrams of cholesterol, which you may want to avoid to lower your lipid profile. Whole eggs have 4.5 grams of fat, 70 calories and 6 grams of protein.  On the other hand, egg whites have zero fat and cholesterol, pack only 20 calories and contain 4 grams of protein. Removing the yolks makes eggs healthier and more nutritionally abundant. Try it if you want to switch up your protein source.  $26.45 from Amazon 9. Collagen Protein Collagen is a form of protein found in bones, muscles, skin and tendons. The body can produce it, but aging slows the production, prompting many to turn to supplements to increase their internal nutrient levels.  Conventionally, people get collagen from fish, dairy, eggs and meat. Protein powder offers a more convenient way to access this macronutrient. When buying, choose a product with branched-chain amino acids to boost exercise performance and muscle growth. Enjoy it in your smoothie, coffee, shake and other homemade recipes.  $26.45 from Amazon Try These Alternatives to Whey Protein Your muscles work hard and are torn during exercise. Incorporating these healthy protein substitutes into your diet helps with faster recovery so you're ready for your next training session. Combine any of these plant- or animal-based options with regular activity to promote muscle growth and achieve your fitness goals.  Did you find this article helpful? Share it on X.

Gaining muscle mass sometimes takes a multifaceted approach. While you’re lifting targeted weights and potentially working with a trainer, peptides could be the additional support you need to define your muscles faster. Check out some of the best peptides for muscle growth to learn how they work and why they’re a helpful addition to any bodybuilding routine. What Are Peptides? Peptides are amino acid chains that contain between two and 50 amino acids linked with chemical bonds. While the human body makes its own peptides, people can also get them from external sources like supplements, food or medications. Do Peptides Help With Muscle Growth? Peptides help with muscle growth by acting as signal messengers to cell receptors. When they enter the body through protein powders or supplements, they tell biomarkers to repair muscle tissue and heal more quickly. The amino acids within each peptide also increase human growth hormone (HGH) production, which is the hormone that causes muscle tissue growth. Best Peptides for Muscle Growth If you’re interested in the best peptides for muscle growth, check out some leading supplements that could support your fitness goals. They make it easy to get more of these amino acids to your muscles before, during or after your workouts. 1. Evlution Nutrition Collagen Peptides Unflavored Powder Muscle growth is much easier when you have an unflavored peptide powder in your smoothies or oatmeal. Evlution makes one that combines collagen and peptides to deliver extra muscle recovery support while making your skin healthier. As the collagen improves your joint, bone, hair, nail and skin health, your muscles will bounce back from workouts and grow faster. 2. Sports Research Hydrolyzed Unflavored Collagen Peptides People who want to get stronger sometimes throw themselves into machine-based workouts and specialized diets. Others start with a more gentle introduction to natural bodybuilding with things like compound movements and non-GMO collagen.  Sports Research makes a collagen peptide power that doesn’t include GMOs or gluten so everyone can support their physical health while building muscle. It has some of the best peptides for muscle growth because the unflavored powder is easy to digest and contains 18 amino acids. The hydroxyproline, glycine and proline will gently develop your targeted muscles as you get used to your new bodybuilding exercise routines. 3. Orgain Paleo & Keto Unflavored Collagen Peptide Powder Orgain is a popular health and fitness brand with five-star reviews for its high-quality products. The brand’s collagen peptide powder is no exception. It contains only grass-fed, pasture-raised ingredients that are both keto and dairy-free. Even bodybuilders on a paleo diet can enjoy this unflavored source of peptides without going against their dietary preferences. Try it in smoothies, baked goods or water-based recipes to see how our muscles bounce back from workouts in no time. Thanks to the cell-strengthening support of the natural collagen in each serving, you’ll even see a glow return to your skin. 4. Vital Proteins Unflavored Sugar-Free Collagen Peptides Anyone who lives an earth-friendly lifestyle has likely seen Vital Proteins products before. The brand has an NSF-certified label due to its high sanitation standards and its sustainable approach to nutrition. While you’re sipping that post-workout smoothie or hydrating while rolling your muscles to ease them into another day of growth, this peptide powder could be what your body needs to get stronger. You might also enjoy this unflavored peptides supplement because it doesn’t include single-use scoops or collagen from hormone-injected cattle. Use your own scoop to add this supplement to any paleo, gluten-free, sugar-free or dairy-free diet. You’ll help the earth and your body with one simple dietary upgrade. 5. Zeal Naturals Multi Collagen Complex The best peptides for muscle growth don’t always come as a powder supplement. If that’s not your preferred way to boost your muscle development, consider trying Zeal Naturals’ peptide capsules. They’re easy to swallow and contain the collagen and peptides people depend on for muscle growth. These capsules even support your gut microbiome, which makes it easier to maintain and digest a healthy diet.  Tips for Taking Peptides  Although you can enjoy your new peptide supplements according to the package’s directions, it’s also important to strategize when you take them. Use these tips to enhance your muscle growth while exploring the latest peptide products. 1. Stick With a Trusted Brand It’s crucial to always get supplements from a brand you trust. The FDA doesn’t regulate the supplement industry, so companies with bad intentions could sell peptide powders with little to no peptides. Research a new brand before buying from it to see if customers leave positive reviews and if the company has certifications from organizations verifying things like sanitation. Reviews from top-rated collagen peptide brands like Dr. Matthew show that customers experience a positive effect on joints, nails, hair, and overall appearance. This evidence agrees with recent clinical studies which showed that oral supplementation with collagen peptides for 12 weeks increases skin elasticity and reduces wrinkles. 2. Try Mixing Collagen in Food Although you can always mix collagen peptide powders into smoothies, adding them to foods you need to chew could be great for your teeth. When collagen sticks to the teeth and gums, it reduces overall inflammation that leads to periodontal disease. Just prepare for the food to get thicker, like if you mix the collagen peptides into soft cheese for spreading on crackers. You might need more of your typical foods to maintain your preferred consistency. 3. Talk With Your Doctor If you have any questions about a potential peptide supplement or how it could affect your ongoing physical health, schedule a call with your doctor. They’ll consider the peptides alongside your health history and provide personalized advice for your muscle growth goals. Improve Your Muscle Growth Progress Now that you’ve discovered some of the best peptides for muscle growth, consider how they could support your exercise goals. Peptides could provide the tissue repair and growth support you need to get stronger. It all depends on which supplement you choose and which option works best with your health history.

Exercise is essential for maintaining a healthy lifestyle, but the aftermath of an intense workout can leave you with sore muscles. While waking up to sore muscles following an intense workout can be satisfying, it may prevent you from working out to your full potential. While this discomfort is a natural part of the muscle-building process, there are several effective ways to alleviate soreness and promote faster recovery. Why Do Your Muscles Get Sore After a Workout? Muscle soreness, commonly referred to as delayed onset muscle soreness (DOMS), is a natural and often inevitable consequence of working out. When you push your body during a workout, especially if it involves new or intense exercises, microscopic damage occurs to muscle fibers. This damage triggers an inflammatory response as the body works to rebuild the stressed muscles. The inflammation, coupled with the accumulation of metabolic waste products like lactic acid, contributes to post-workout stiffness. Additionally, the muscle adaptation and growth process involves the recruitment of muscle fibers that aren't accustomed to strenuous activity. This microtrauma and subsequent repair are essential components of muscle strengthening and growth, making soreness a sign that your muscles are adapting to new challenges. While the discomfort can be bothersome, understanding that it’s a natural part of the muscle-building process can help you appreciate the positive changes occurring in your body as a result of your hard work.  Remedies for Sore Muscles After a Workout To help alleviate the discomfort and stiffness that comes with tough training sessions, consider incorporating the following remedies into your exercise routine. These strategies aim to soothe soreness, reduce inflammation and ensure you’re back on your feet for your next workout. Warm Up and Cool Down Never underestimate the importance of a proper warm-up and cool-down in your workout routine. A dynamic warm-up, consisting of light cardio and dynamic stretches, prepares your body for the upcoming activity by increasing your heart rate and blood flow to your muscles. On the other hand, a cool-down with static stretching helps bring your heart rate back to baseline and prevents lactic acid build-up, reducing muscle soreness. Use a Foam Roller or Massage Gun Foam rolling is a self-massage technique that involves using a foam roller to target sore or tight muscles. This practice helps release knots and trigger points, promoting better blood circulation and reducing muscle tension. Spend 60 seconds rolling over each muscle group, paying extra attention to particularly stiff areas. Hydrate, Hydrate, Hydrate Proper hydration is one of the simplest yet most overlooked aspects of muscle recovery. Drinking an adequate amount of water helps flush out toxins from your muscles and prevents dehydration, which can exacerbate muscle soreness. Make sure you drink ample water before, during and after your sessions. The U.S. National Academies of Sciences, Engineering, and Medicine recommends at least 2.7 liters a day for women and 3.7 for men. Get Regular Sports Massages (If You Can) Integrating regular sports massages into your wellness routine can be a game-changer for muscle recovery. A skilled massage therapist can target specific muscle groups, releasing tension, reducing inflammation and enhancing flexibility. Sports massages not only provide physical benefits but also contribute to mental relaxation, reducing stress and promoting an overall sense of well-being. Keep Your Body Moving Consistency is key when it comes to maintaining a healthy and resilient body. Keep your body moving instead of succumbing to the temptation of prolonged periods of inactivity. On mornings you wake up too stiff for your usual workout, settle for a gentle walk, jog, swim, cycle or even stretch instead. Engaging in low-impact activities promotes blood circulation and prevents stiffness. Light movement encourages the flow of nutrients to your muscles and joints, aiding recovery and reducing the likelihood of experiencing extensive soreness after a training session.  Focus on Nutrition Fueling your body with the right nutrients is vital for muscle recovery. Consume a balanced diet rich in protein, which is vital for repairing and building muscle tissue. Additionally, include foods with anti-inflammatory properties, such as fruits, vegetables and omega-3 fatty acids, to help reduce muscle inflammation. Incorporate these nutrient-dense foods into your diet: Fatty fish like salmon, trout, sardines and mackerel Beetroot, tart cherry, watermelon or pomegranate juice Protein shakes Eggs Starchy vegetables like pumpkin, butternut, potatoes and sweet potatoes Relax in a Salt Bath Relaxing in a salt bath, particularly with Epsom salts, is a therapeutic way to soothe sore muscles. Epsom salts contain magnesium, a mineral known for its muscle-relaxing properties. As you soak, your skin absorbs the salts, promoting muscle relaxation, reducing inflammation and easing tension.  Combine this with a warm bath to enhance blood circulation, and you have a rejuvenating experience that provides a treatment for your muscles but is also a good way to relax mentally and clear your mind.  Use Compression Garments Wearing compression garments, such as compression sleeves or socks, can reduce muscle swelling and improve circulation. These garments apply pressure to the muscles, speeding up recovery and alleviating soreness. Try Hydrotherapy Taking a dip in a hot tub or a cold plunge pool can be an effective way to promote muscle recovery. The water reduces the impact on your muscles, and the temperature variations can help improve blood circulation and reduce inflammation. Rest and Sleep Allowing your muscles to rest is crucial for recovery. Adequate sleep is when your body repairs and builds muscle tissue, so aim for 7–9 hours of quality sleep each night. Avoid overtraining and listen to your body — if you’re feeling excessively sore, consider adding rest days to your workout routine. How Long Do Sore Muscles Last For? The duration of this soreness can vary from person to person and depends on factors like the intensity of your workout, individual fitness level and the type of exercise you performed. Typically, muscle soreness sets in 48 to 72 hours after exercising and peaks around the 48-hour mark.  Fortunately, these effects are temporary and tend to subside within a few days. Symptoms should improve as the muscles repair and adapt. Incorporating effective remedies into your regimen can ease these symptoms and allow you to get back to training as soon as possible. If soreness persists for an extended period or is unusually severe, you may have picked up an injury and it’s advisable to consult a health care professional. Level Up Your Training Relieving sore muscles after a workout typically involves a combination of techniques, like optimizing hydration and nutrition, incorporating stretching, resting and active recovery. Incorporating these strategies into your pre- and post-workout routine can speed up your recovery process and ensure you’re ready for your next workout with minimal discomfort. Updated on March 1, 2024