(BPT) – Working out year-round can be extremely beneficial to your long-term health and wellness. But did you know that keeping active during the colder seasons can put you at increased risk for muscle injuries? Cold weather can make it harder for your muscles to recuperate after exercise, so rest and recovery are just as essential to your body as your physical activity.

Registered Dietitian Nutritionist Dalina Soto offers her best tips to help support your muscles after working out, including giving your body the fuel it needs for a solid recovery.

1. Stay hydrated

Keeping your body well hydrated before, during and after your workout not only helps to keep up your energy levels but is also crucial to avoiding muscle injury — including painful cramping — and helps your muscles repair themselves.

“Make sure you have water nearby and sip frequently to ensure that you’re sufficiently hydrated,” advises Soto.

2. Feed your muscles

Follow a workout by feeding your hard-working muscles with the fuel your body needs, including vital nutrients like protein that help to build and repair your muscles. One great option is Eggland’s Best eggs, which contain not only 6 grams of protein per egg, but also more than double the Omega-3s compared to ordinary eggs.

“Omega-3s can help reduce muscle soreness and aid in recovery after strenuous exercise,” says Soto. “Any recipe made with Eggland’s Best eggs is a choice you can feel good about eating pre- or post-workout.”

Eggland’s Best eggs also contain more than double the amount of Vitamin B12, which provides a natural energy boost so you feel energized post-workout. They also contain 25% less saturated fat, ten times more Vitamin E and six times more Vitamin D compared to ordinary eggs. The superior nutrition of Eggland’s Best is due to its proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and Vitamin E. Their patented method of production and verification ensures that every Eggland’s Best egg has superior qualities.

Check out these Feta and Tomato Egg Muffins by Dalina Soto, RDN for an easy, on-the-go snack that’s packed with protein and perfect fuel for any sweat session.

Feta and Tomato Egg Muffins

Prep time: 5 minutes

Cook time: 20-25 minutes

Total servings: 7

Ingredients

• 1 cup of cherry tomatoes, diced
• 1/2 cup of onion, diced
• 1/2 cup feta cheese
• 6 Large Eggland’s Best eggs
• 1/4 teaspoon garlic salt

Instructions

1. Preheat the oven to 325°F. Coat 8 muffin-tin cups with cooking spray.
2. Whisk Eggland’s Best eggs and garlic salt in a medium bowl.
3. Add tomatoes and feta to the muffin tin equally.
4. Pour the egg mixture over the tomatoes and feta in the muffin cups. Top with extra cheese if desired.
5. Bake until the egg mixture is set, 20 to 25 minutes. Let cool in the pan for 5 minutes before serving. If not serving immediately, transfer to a wire rack to cool completely before refrigerating for up to 4 days or freezing for up to 3 months.

3. Rest to aid recovery

Resting your muscles after an intense workout is essential to repairing and building muscles, especially for those focusing on weight training.

“Strength programs usually focus on just one to two muscle groups per day, such as legs, arms or abs,” says Soto. “That way you can rest the muscles you just challenged to work harder for a day or two while you target another area of your body the next day.”

Getting a good night’s sleep after a day of exercise also helps your hard-working muscles recover, so you can wake up rejuvenated and ready for the next day’s workout.