We first met trainer Peter Deacy at the jaw-droppingly beautiful Nobu Ryokan in Malibu where he provides bespoke wellness experiences for guests. As a long-time personal trainer for clients like Natalie Portman and Selma Blair, Peter also runs Malibu Fit Concierge, an app that allows users to customize their wellness needs and book virtual or in-home training with approved pros from around the world. 

We asked Peter to answer some of our most basic questions about recovering from a tough workout and his fitness recovery tips are therapeutic just to read. Let us know in the comments if you’re learning as much as we are here…

Your top 3 fitness recovery tips?

One | Epsom Salt Bath to release tension in the muscles and improve sleep

Two | Using a foam roller to pinpoint tight muscles targeted from the workout. When foam rolling, try to stay on the site area for a minimum of two minutes. Read all about foam rolling here. 

Three | Staying hydrated throughout the day actually improves recovery time by effecting the body on a metabolic and molecular level.

What is your recommended morning routine for recovery?

Performing a couple reps and sets using the same muscle groups that are sore will help loosen up the muscles and alleviate some (not all) soreness and tension.

Approximately 3 sets of 15 reps of bodyweight exercises is sufficient to get the body moving again and increase blood flow to the targeted muscle groups.

Best nighttime routine for recovery?

A warm, Epsom salt bath followed by 10-15 minutes of stretching does wonders for recovery the next day and alleviates pain and inflammation while sleeping. The warm Epsom salt bath will loosen the muscles while stretching right after will increase flexibility and blood flow. Here are TCM readers’ favorite salt baths. 

Are there foods that reduce workout recovery time?

Bananas are an excellent food post-workout and before bed. Bananas have been proven to reduce inflammation and replenish glycogen stores after a tough workout.

What works best for replenishing electrolytes?

Whether you are going on a long hike or recovering from a higher intensity workout, a pinch of black Hawaiian salt is one of the best ways to replace the electrolytes lost during the workout. Often, black salt is lower in sodium than table salt and may have fewer additives. It also tastes better! Learn more about the upside of salt.