Last updated: October 2026
Muscle recovery after a workout usually takes 24 to 72 hours, depending on how hard you trained. The best-supported ways to recover faster are enough sleep, protein spread through the day, carbohydrate to refuel, water, light movement, and rest days. Foam rolling and cold water can ease soreness a little. Tart cherry juice has some of the better supplement evidence.
Below: how long recovery takes, 10 ways to recover faster, the best foods and supplements, soreness versus injury, and recovery for women and over-50s.
How long does muscle recovery take?
| Session | Typical recovery |
|---|---|
| Easy walk, jog or swim | Within a day |
| Moderate training | 24 to 48 hours |
| Hard or new training, lots of lowering movements | 48 to 72 hours, sometimes longer |
The stiffness that peaks a day or two after unfamiliar exercise is delayed onset muscle soreness (DOMS). It’s normal and eases as your body adapts.
10 ways to recover faster
- Sleep 7 to 9 hours. Muscle repair happens largely while you sleep. See sleep hygiene.
- Eat protein at each meal, spread through the day.
- Refuel with carbohydrate after long or hard sessions.
- Rehydrate, and replace salts after heavy sweating. See electrolytes.
- Keep moving gently: a walk or easy cycle the day after.
- Plan rest days and vary which muscles you train.
- Build up gradually rather than jumping in hard.
- Go easy on alcohol, which disrupts sleep and rehydration.
- Try foam rolling or massage for soreness.
- Manage stress, which affects sleep and recovery.
Best foods for muscle recovery
| Food | Why |
|---|---|
| Eggs, chicken, fish, Greek yoghurt | High-quality protein |
| Beans, lentils, tofu, soya milk | Plant protein, plus fibre |
| Oats, rice, potatoes, wholegrain bread | Carbohydrate to refuel |
| Milk | Protein, carbohydrate and fluid together |
| Nuts, seeds, leafy greens | Magnesium. See foods high in magnesium |
| Tart cherry juice, berries | Polyphenols studied for soreness |
| Bananas, potatoes | Potassium |
Muscle recovery supplements ranked
| Supplement | Evidence |
|---|---|
| Protein powder | Useful if you can’t get enough protein from food |
| Tart cherry | A 2026 network meta-analysis found it the most consistent plant supplement for reducing soreness. See tart cherry for recovery |
| Creatine | Good for strength gains with training. See creatine |
| Magnesium | Magnesium contributes to normal muscle function, electrolyte balance and the reduction of tiredness and fatigue |
| CBD | Popular with athletes; placebo-controlled trials of CBD gels haven’t shown less soreness. See CBD for muscle recovery |
Our CBD Balm, Muscle and Joint Support is a massage balm many people use as part of a post-workout routine, and our Magnesium Glycinate Sleep Complex is an evening drink. See magnesium for athletes and CBD for athletes.
Foam rolling, cold water and massage
- Foam rolling: a meta-analysis found foam rolling after exercise slightly reduced soreness and the drop in performance.
- Cold water immersion: a 2026 review of 15 meta-analyses found 10 to 15 minutes at about 10 to 15°C can help recovery, but regular use may blunt strength gains, so save it for competitions or busy periods.
- Massage: feels good and may ease soreness.
Soreness or injury?
| Normal soreness | Possible injury: rest and get advice |
|---|---|
| A dull ache in both sides, 1 to 3 days after | Sharp pain during exercise |
| Eases as you warm up | Swelling, bruising or a joint that gives way |
| Gone within a few days | Pain that lasts more than a week or is getting worse |
Seek urgent help if you have very dark urine, severe muscle pain and weakness after extreme exercise, as this can be a sign of a rare but serious condition (rhabdomyolysis).
Pain in a joint rather than a muscle? See joint pain.
If you’re considering CBD, see best CBD oil for pain UK: a buyer’s guide.
Woken by cramp? See leg cramps at night.
See also cold showers vs ice baths.
FAQs
How long does muscle recovery take?
Usually 24 to 72 hours, depending on how hard and unfamiliar the session was.
What helps muscles recover faster?
Sleep, protein through the day, carbohydrate to refuel, water, gentle movement and rest days. Foam rolling and cold water can help a little.
What is the best supplement for muscle recovery?
Protein if your diet is short, and tart cherry has some of the most consistent evidence for soreness. Creatine helps strength gains.
Should I train with sore muscles?
Light activity is fine and can help. Avoid hard training of the same muscles until soreness eases.
Does magnesium help muscle recovery?
Magnesium contributes to normal muscle function and electrolyte balance, which matters most if your intake is low.
Sources
- Xu KX et al (2026). Comparative effects of plant-derived anthocyanin- and flavanol-rich supplements on recovery after exercise-induced muscle damage: a network meta-analysis. Frontiers in Nutrition.
- Wiewelhove T et al (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology.
- Berjisian E et al (2026). Strategic application of post-exercise cold-water immersion to enhance performance recovery and adaptation: an umbrella review. Sports Medicine Open.
- Naddafha S et al (2026). Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women. Journal of the International Society of Sports Nutrition.
This guide is general information, not medical advice. Evopure makes the CBD Balm, Magnesium Glycinate Sleep Complex and Relief CBD Oil.
