Your post exercise routine can have a big impact on your overall gains after a muscle workout.  Stretching and resting are always important, but to repair the muscle tissue broken down during your workout, you should also consume proteins.  Good foods to eat post workout that are high in protein include, chicken breast, turkey, fish, tofu, eggs, cheese, almonds, peanut butter and milk.  Consuming proteins and amino acids are good for muscle recovery because those are two things found in the muscle itself, so you can actually help your body to repair the tissue faster.

The supplement glutamine also helps improve muscle recovery because it is an amino acid and can be found in wheat products, beans and spinach.  If you are sore after a muscle workout and feel the need to relax in order to recover, try an Epsom salt bath, a hot shower, or a massage.  Also, it is always good to drink a lot of water to replace the fluids lost during exercise and be sure to get at least 8 hours of sleep every night.  Above all, listen to your body.  This is important for a quick recovery because you should know when you are too tired to continue or yet feeling well enough to push yourself during another workout.