The symptoms of mild to moderate muscle strains usually go away within a few weeks. More severe strains may take months to heal.

Usually the process peaks 48-72 hours after injury, which is why pain often gets worse before it gets better.

The amount of time it takes to heal from a muscle strain depends on severity. Grade I strains heal within a few weeks. Grade II strains can take up to 3 months or longer. Grade III strains may require surgery and months of rehabilitation.

3 to 21 days after your injury: Start to slowly and regularly exercise your strained muscle. This will help it heal. If you feel pain, decrease how hard you are exercising. 1 to 6 weeks after your injury: Stretch the injured muscle.

Only have 5 or 10 minutes before your workout? Snack on a banana. Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps.

Eggs – whether it’s sunny side up, soft-boiled or scrambled – are a great pre-workout snack when consumed one hour before your training. Hands off hard-boiled eggs, though! They’re too hard on your stomach and digestion. Within one hour post-workout, eggs support muscle growth and the recovery of your muscle fibers.

Alternatively, you can take a single daily dose of 3–6 grams if you’re willing to wait for 3–4 weeks to experience benefits. This option is best if you want to avoid side effects like bloating, especially for those with a sensitive stomach ( 6 ).

C4 is banned in many sports because of an ingredient that C4 contains, synephrine, which may give athletes an edge over their opponent (Corpus Compendium, 2013).

Pre-workout formulas are popular in the fitness community due to their effects on energy levels and exercise performance. However, you may experience side effects, including headaches, skin conditions, tingling, and stomach upset.