Muscle soreness and recovery

Muscle soreness 24–72 hours after training (DOMS) is a normal reaction to new or hard work; it isn't a sign of growth.

To recover faster:

• Sleep 7–9 hours.
• Enough protein (1.6–2.2 g/kg) and calories.
• Light movement: walking, cycling, stretching.
• 48–72 hours of rest per muscle group.
• Omega-3 and creatine may help recovery a little.

Sharp pain in one spot, swelling or dark urine can mean an injury or rhabdomyolysis — see a doctor straight away.