Promoting muscle recovery is always beneficial if you don't want to suffer from muscle pain for long. Whether you exercise frequently or have simply been a little too enthusiastic, proper recovery is important for everyone. Here you can read how to promote muscle recovery.

Muscle recovery after exercise often takes 24-72 hours, but this depends greatly on the type of exercise you have done. If you have exercised lightly, for example by doing yoga or cardio that you do regularly, you will often be fully recovered after 24-48 hours. However, muscle recovery after strength training or other strenuous exercise can take 72 to sometimes as long as 96 hours.

The recovery time also depends on your lifestyle and what you do in the hours after your treatment. So it's no surprise that it's important to eat well, get enough sleep and stay hydrated.

There are several factors that are important for proper recovery after exercise. Rest, sleep and gentle exercise are often important parts of the process. In addition, foods such as protein are very important for muscle building and recovery, carbohydrates for extra energy and water for removing waste products. Additional methods such as red light therapy for athletes can also be beneficial. Below, we explain what you can do to promote faster muscle recovery.

Have you been exercising intensively and don't want to spend days with sore muscles? There are things you can do to speed up recovery.

This comes as no surprise to most athletes, but protein really is the key to faster recovery. Eating enough protein nourishes your muscles, making them stronger after a workout. Good sources of protein include chicken, eggs and fish, but there are also plant-based options such as tofu and soybeans.

Drinking enough water is always important, but especially when you are recovering from a workout. This helps flush waste products out of your muscles, reducing muscle cramps and stiffness. Drink enough before and after exercise, and use extra creatine or electrolytes if necessary.

Did you know that getting a good night's sleep is better for you than adding an extra workout to your schedule? During sleep, your body produces growth hormone, which supports recovery and muscle building. Aim for at least 7-9 hours of sleep per night, but above all, listen to your body to find out how much sleep you need to feel your best during the day.

Rest is important, but light exercise is always advisable. Think of a short walk, cycling or stretching. This improves your blood circulation, which helps remove waste products from the body more quickly. This in turn prevents stiffness and muscle pain.

Use red light therapy to improve blood circulation, stimulate the cells in your muscles and accelerate the recovery process. Intranasal red light therapy stimulates the natural processes in your body, allowing you to speed up the recovery process.

Red light therapy is an excellent way to promote muscle recovery. This form of light therapy stimulates blood flow and activates the mitochondria in the cells, which accelerates the body's natural processes. This allows your muscles to recover faster, reduces pain and can even improve your athletic performance in both the short and long term. Here are several ways you can use red light therapy to achieve these results:

• Local treatment with a device such as the PowerCure laser, which allows you to treat a specific painful or stiff muscle
• Intranasal red light therapy with IN-light, which shines red light through the nose into your blood vessels, stimulating the mitochondria. This reduces inflammation, allowing muscles to recover more quickly and giving you more energy

It is also possible to combine these two forms of red light therapy for optimal results, allowing your body to recover properly and directly targeting your sore muscles.

The IN-light laser is an intranasal laser device that helps with muscle recovery and improving your athletic performance, among other things. Because the laser stimulates the entire body, it not only aids muscle recovery, but also helps with overall recovery and boosts your energy levels. And the great thing about the IN-light? You can use it anywhere, anytime. So you don't waste any extra time and can work on your recovery effortlessly!