Sore muscles. We all get them every so often, at best, a little twinge in some places is simply a reminder of a great workout, but at worst? When we're really feeling it, the job of simply sitting down becomes difficult. Most people have experienced the aftermath of pushing ourselves way too hard around the treadmill or not focusing enough on recovery post-workout.

Tight hamstrings, sore calves, ab muscles that weren't there yesterday but they are screaming today- while sore muscles may go through just like a healthy reminder of virtuous habits, neglecting to focus on recovery after exercising is a huge no-no if you wish to avoid injury.

Why is recovery after a workout important? Whether you're running around the treadmill, weight lifting or hitting up your favorite spin class, all workouts cause some quantity of stress to the body, even though it may feel like the job of having stronger takes place while you're working out, it's the rest and recovery that can take place in between your workouts that makes the large difference between maintaining and gaining.

This is why rest days are extremely important. When rest and recovery is made to your gym routine, the body is much better able to strengthen itself and prepare for your next WOD – and undertake more stress. So, exactly what does proper recovery seem like?

Your post-workout checklist:

Stretch and/or foam roll

Stretching before a workout helps warm you up and make preparations your body for the stress taken on by exercise, whereas stretching post-workout helps reduce muscle tension, prevent joint and muscle strain, improve your flexibility, helping prevent muscle soreness.

Hydrate

Hydration is not only important when you exercise. Drinking plenty of H2O post-workout and throughout the day is important for performance, muscle function, energy levels and recovery. Aim to drink the vast majority unwanted weight in ounces every day.

Replenish

Eating a snack or small meal post-workout is key to replenishing energy lost on your gym session and optimizing protein to prevent muscle breakdown and increase strength. Whether it's a vegan protein shake, some protein and vegetables, or perhaps a couple of the recovery gummies below, a little snack or meal can help you bounce back quicker, stronger and faster – so you need to go once again the following day.

Sleep

By now, we all know sleep is important to every aspect of life – this includes post-workout recovery. Getting plenty of shut-eye after the day supports hormonal wellbeing, promotes muscle healing and recovery, improves mood and reduces physical and emotional stress. Need we say more?

In short, recovery following the gym should look like simply taking care of yourself. And while the steps are relatively simple, there are plenty of methods to streamline the procedure. Take these recovery gummies, for example. Full of recovery and sleep-promoting tart cherry juice, protein-rich grass-fed collagen, and immunity supporting raw honey, these little gummies are wonderful to keep near by like a fast and portable post-workout snack. Whether you're running errands following the gym and does not have enough time for any full recovery meal or need a break out of your regular protein shake, stash a couple of gummies inside a reusable Stasher bag to help keep available for easy recovery support.

DIY Recovery Gummies

Ingredients:

• 1 cup tart cherry juice
• 1/4 cup grass-fed gelatin
• Juice from 1/2 lemon or lime
• Raw honey, to taste
• Small saucepan
• Silicone mold

How to:

1. In the little saucepan over medium heat, gently heat the juice and raw honey together until honey is liquefied.
2. Add the gelatin towards the juice/honey mixture and whisk. The mixture will be thick, keep whisking about 5 to 10 minutes, until ingredients are liquefied.
3. Carefully pour the juice mixture into the silicone molds and put within the fridge until set, about 1-2 hours. Pop gummies from the molds and store inside a sealed jar in the fridge. Done!

Enjoy a gummy or two as a gut-friendly pre- or post-workout treat or if you need some support after exercising!