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3 Hydrate, hydrate, hydrate. Water regulates body temperature, lubricates joints, transports nutrients and helps repair damaged post-exercise muscles. Aim to consume 64 ounces throughout the day. Dorette Franks, a dietitian and sports nutritionist based in Marin County, California, recommends using an electrolyte replacement product for high- intensity workouts and for sessions longer than 60 minutes. Have a snack. Within 30 minutes of exercise, eat a snack that contains both complex carbohydrates and protein. Greek yogurt with fruit, an apple with nut butter, or an energy bar will start the refueling process to repair damaged muscle tissue and speed your recovery. Eat right all day. A healthy, balanced diet will give your body the nutrients it needs to perform and recover at its best. Fresh vegetables and fruits, whole grains, lean protein and healthy fats will do wonders for your fitness in and out of the gym. Get your omega-3s. Consume more omega-3 fatty acids—found in fish oils, salmon, flax seeds, hemp seeds and cold water fish (sardines, mackerel)—to reduce inflammation. "Limit processed foods," adds Franks. "They have a high-proportion of omega-6, which is pro-inflammatory." PRE-WORKOUT Dynamic stretching activates muscles and increases the range of motion needed for your workout. For example, "before a spin class, you would want to dynamically warm up the hips, knees and ankles," says Harsuvanakit. After 10 minutes of easy spinning, hop off the bike for a series of leg swings (side to side and front to back), lunges, butt kicks and high knees. Before strength training, perform a couple of sets of walking lunges and air squats. Foam rolling helps relax tight muscles and improve circulation. During your warmup, roll your calves, inner and outer thighs, quads, glutes and back along the foam roller. When you feel a tender point, stay on that spot for 60 seconds to break up any muscle adhesions. When your body is more in balance, you'll perform better and help stave off injury. Static stretching is a gentle way to improve flexibility and range of motion, and it helps bring muscles out of a tightened position. Stretch the muscles that seem overly tight so you feel only a slight pull. Hold for 30 seconds. Cooling down after a hard interval session or gym workout gives your body time to reset. Walk or jog easily for 10 minutes to allow your heart rate to gradually return to normal. Like a proper warmup, a cool-down may decrease post-workout soreness. Foam rolling (again) after a workout further aids muscle recovery. "We use the foam roller as a stretching tool and to work myofascially," Harsuvanakit says, which means rolling out adhesions in connective tissue to restore optimal muscle function. No foam roller? Tennis balls, massage sticks or golf balls (for the feet) provide similar benefits. Foam rolling helps relax tight muscles and improve circulation. Icing or heating muscles is a natural remedy for post-workout aches and pains. Did you tweak your knee during Zumba? Ice it, presto. The cold reduces swelling and bleeding into the tissues, which helps speed recovery. Ice early and often for the first 72 hours after injury. If you feel achy and stiff all over, use heat to relax the muscles. Don't use heat on an acute injury or immediately after activity. "Heat on swelling creates more swelling," says Harsuvanakit. In addition to smart pre- and post-workout strategies, the key to preventing sports injuries and soreness is to push your boundaries more gradually. "The mind is stronger than the body," Harsuvanakit explains. "Take a step back and consider a slower ramp-up." POST-WORKOUT Eat right for recovery How you fuel your body is as important for recovery as any stretching routine.