How to Accelerate Muscle Recovery

1. 1
   Start the day right, by having an egg white omelet in the morning. Egg whites have a solid amount of lean protein, which helps repair muscles and tissue within the muscles.
2. 2
   Eat low-fat peanut butter and celery sticks for a snack. The low fat peanut butter makes you feel satiated so you eat less the entire day.
3. 3
   Grab a low fat chicken fajita or a can of tuna in spring water for lunch. Eat this with whole grain crackers and low fat cheese; both have plenty of protein.
4. 4
   Prepare any type of beans you prefer for dinner. Soybeans, kidney beans, pinto beans and black beans are all great choices of lean proteins. Sprinkle with olives, salsa, and low-fat sour cream to add even more flavor.

Take a Rest to Restore Muscles

1. 1
   Allow your muscles enough time to recover from a strenuous workout, especially if you just started a fitness routine. Failing to take a well-needed rest for a day or two can result in muscle tears, which will make muscle recovery time even longer and may result in an ongoing injury.
2. 2
   Apply cold and hot compresses to sore, achy muscles. The heat works to alleviate pain, while the cold temperature helps to reduce swelling and inflammation of the muscles.
3. 3
   Exercise parts of the body that are not sore. For instance, if you did lunges and squats and it hurts to sit down, exercise your arms instead. Perform various bicep and tricep exercises with weights, to tighten and tone the muscles in the arms.

Stretch the Muscles Thoroughly

1. 1
   Stretch the muscles that are sore. For instance, if your legs become increasingly sore after exercise, make sure you stretch these muscles thoroughly.
2. 2
   Hold each stretch for a minimum of 10 seconds. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition.
3. 3
   Repeat this same stretching exercise on the other leg. Do 3 sets of 5 repetitions on each leg. Failure to stretch muscles after an intense workout leads to sore muscles and increases the likeliness of pulled muscles.