{"id":340,"date":"2021-12-29T10:58:52","date_gmt":"2021-12-29T15:58:52","guid":{"rendered":"https:\/\/www.ironmaster.com\/iron-blog\/?p=340"},"modified":"2026-01-23T13:35:38","modified_gmt":"2026-01-23T18:35:38","slug":"workout_recovery","status":"publish","type":"post","link":"https:\/\/www.ironmaster.com\/blog\/2021\/12\/29\/workout_recovery\/","title":{"rendered":"How to Recover After a Workout"},"content":{"rendered":"<h2>Learn how you can reduce muscle soreness and bounce back faster from your training sessions.<\/h2>\n<figure><a href=\"https:\/\/www.ironmaster.com\/blog-assets\/WorkoutRecovery_600.jpg\" data-featherlight=\"\/blog-assets\/WorkoutRecovery_600.jpg\"><img decoding=\"async\" src=\"https:\/\/www.ironmaster.com\/blog-assets\/WorkoutRecovery_600.jpg\" alt=\"Workout recovery, nutrition\" data-image=\"1640806383\" \/><\/a><\/figure>\n<p dir=\"ltr\">If you want to reduce muscle soreness and bounce back after tough training sessions with ease, then knowing how to recover after a workout is extremely important.<\/p>\n<p dir=\"ltr\">Because dragging through your workouts day after day isn\u2019t fun. And neither is waking up sore in places you didn\u2019t even know existed.<\/p>\n<p dir=\"ltr\">Here\u2019s what you can do to speed up your recovery and stay on track with crushing your fitness goals:<\/p>\n<h2><strong>Hydrate: Make Sure to Drink Plenty of Water<\/strong><\/h2>\n<p dir=\"ltr\">How to recover after a workout starts with making sure you\u2019re hydrated. You want to make sure you\u2019re drinking plenty of water leading up to, during, and especially after your workout.<\/p>\n<p dir=\"ltr\">Drinking water can help rid your body of lactic acid buildup (which causes muscle soreness), flush out any other toxins, prevent muscle cramps, and even make for healthy joints.<\/p>\n<p dir=\"ltr\">The\u00a0<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6675\/healthy-hydration\/\">American Council on Exercise<\/a>\u00a0recommends rehydrating with 16 to 24 ounces of fluid for every pound lost during exercise. For example, if you stepped on the scale after a workout and saw that you lost 2 pounds, you\u2019d want to drink at least 4 cups of water to rehydrate.<\/p>\n<p dir=\"ltr\">If you don\u2019t want to go through the hassle of having to weigh yourself after each workout, the \u201ccolor check\u201d is a quick way to tell whether or not you\u2019re hydrated&#8211;all you have to do is make note of the color of your urine.\u00a0Super simple:\u00a0lighter-colored urine means you\u2019re hydrated (by lighter, think lemonade-colored); darker urine (especially a burnt orange color) means you\u2019re dehydrated and need to get some fluids in you ASAP.<\/p>\n<p dir=\"ltr\">When it comes to rehydrating, you\u2019ll want to throw some electrolytes in there too for fluid balance. Minerals that can be found in most foods\u2014like sodium, calcium, potassium, and magnesium\u2014are all electrolytes.<\/p>\n<p dir=\"ltr\">Electrolytes help with nerve and muscle function, and they can even repair damaged muscle tissue.<\/p>\n<p dir=\"ltr\">Here are some\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/electrolytes-food#foods\">foods high in electrolytes<\/a>:<\/p>\n<ul>\n<li>Leafy green vegetables like spinach or kale<\/li>\n<li>Beans and lentils<\/li>\n<li>Fruits like bananas or prunes<\/li>\n<\/ul>\n<h2><strong>What to Eat After a Workout<\/strong><\/h2>\n<p dir=\"ltr\">Did you know that lifting weights causes micro-tears in your muscle fibers?<\/p>\n<p dir=\"ltr\">A solid post-workout meal with an emphasis on protein and quality carbs can give your body the fuel it needs to repair those damaged muscle fibers and help your body recharge.<\/p>\n<p dir=\"ltr\">Protein contains amino acids that help repair damaged muscle tissue, while carbohydrates work to replenish your body\u2019s glycogen stores.<\/p>\n<p dir=\"ltr\">Try to aim for a well-balanced meal within 1-2 hours after your workout.<\/p>\n<p dir=\"ltr\">Here are some food ideas for your next post-workout meal:<\/p>\n<ul>\n<li>Protein: chicken breast, white fish, egg whites, bison, tofu<\/li>\n<li>Carbohydrates: whole wheat pasta, brown rice, sweet potatoes, quinoa<\/li>\n<li>Veggies: broccoli, asparagus, cauliflower, spinach<\/li>\n<li>Fruit: strawberries, watermelon, apples, grapes<\/li>\n<\/ul>\n<h2><strong>Eating to Build Muscle vs. Eating to Lose Fat<\/strong><\/h2>\n<p>Depending on your fitness goals, the amount of food you\u2019re eating will probably be a little different.<\/p>\n<p dir=\"ltr\">If you\u2019re looking to gain muscle, then you want to be in a caloric surplus, which just means that you\u2019re taking in more calories than you\u2019re burning.<\/p>\n<p dir=\"ltr\">Conversely, if your goal is to lose fat, then you want to be in a caloric deficit, which means you\u2019re burning more calories than you\u2019re consuming.<\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-count-macros#benefits\">Counting macros<\/a>\u00a0is an easy way to put yourself in either a caloric surplus or caloric deficit so that you can achieve your fitness goals<\/p>\n<h2><strong>Workout Recovery Supplements<\/strong><\/h2>\n<p dir=\"ltr\">The list of\u00a0<a href=\"https:\/\/www.ironmaster.com\/blog\/nutrition-supplements\/\">supplements<\/a>\u00a0out there could go on and on, but here are a few of the more popular ones to help with muscle recovery after a workout:<\/p>\n<ul>\n<li>Protein supplements \u2014 This is an easy way to fuel up post-workout. You can buy your own protein powder and just make your own drinks or shakes. Some of the most common protein powders include whey, soy, or casein.<\/li>\n<li>Creatine \u2014 If your goals include boosting strength, muscle mass, or athletic performance, then creatine might be a supplement worth considering. Creatine is an amino acid found in both your muscles and brain that gives you energy during intense exercise or activity and has also been shown to help with recovery. You can get creatine from foods like seafood or red meat, but not at the levels creatine supplements can provide. It\u2019s also been shown to positively impact your brain and may improve conditions such as Alzheimer\u2019s or Parkinson\u2019s disease.<\/li>\n<li>BCAA\u2019s \u2014 Short for branched-chain amino acids. The three BCAAs (leucine, isoleucine, and valine) are considered essential amino acids, which means your body does not produce them naturally and you must get them through your nutrition. BCAA\u2019s are taken to reduce exercise fatigue, reduce muscle soreness, and increase muscle mass. It seems like the verdict is still out on BCAA\u2019s (considering you can get BCAA\u2019s from things like protein supplements and other foods that are high in protein), but you might deem the potential benefits as reason enough to give them a try.<\/li>\n<\/ul>\n<h2><strong>How to Recover After a Workout and Alleviate Muscle Soreness<\/strong><\/h2>\n<p>Do you ever wake up the day after a tough workout and your muscles are so sore that you debate whether or not it\u2019s worth getting out of bed? Especially after\u00a0<a href=\"https:\/\/www.ironmaster.com\/blog\/top-10-dumbbell-leg-workouts\/\">leg day<\/a>?<\/p>\n<p dir=\"ltr\">That\u2019s something called delayed-onset muscle soreness (or DOMS for short), which is caused by:<\/p>\n<ol>\n<li>Micro-tears in your muscles<\/li>\n<li>\n<p dir=\"ltr\">Waste product buildup (such as lactic acid), which results in inflammation<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\">A\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5932411\/\">systematic review<\/a>\u00a0published in the Frontiers in Physiology found that active recovery following a workout can reduce the impact of delayed-onset muscle soreness.<\/p>\n<p dir=\"ltr\">Here are some active recovery methods you might want to consider adding to your post-workout routine.<\/p>\n<h2><strong>Massage<\/strong><\/h2>\n<p dir=\"ltr\">Is there a more relaxing way how to recover after a workout than a good massage?<\/p>\n<p dir=\"ltr\">Not only do massages feel amazing, but they improve blood circulation, which makes it easier for your body and muscles to recover.<\/p>\n<p dir=\"ltr\">Foam rolling is a self-massage technique that can help with muscle tightness, and it\u2019s an affordable alternative to a professional massage.<\/p>\n<figure><a href=\"https:\/\/www.ironmaster.com\/blog-assets\/Icehole_600.jpg\" data-featherlight=\"\/blog-assets\/Icehole_600.jpg\"><img decoding=\"async\" src=\"https:\/\/www.ironmaster.com\/blog-assets\/Icehole_600.jpg\" alt=\"Ice Bath, workout recovery\" data-image=\"1640808315\" \/><\/a><\/figure>\n<h2><strong>Ice Baths and Contrast Water Therapy<\/strong><\/h2>\n<p><strong>Ice baths<\/strong>\u00a0(which fall under the contrast water therapy family tree) are another popular recovery tool to help you reduce muscle soreness and speed up recovery. With\u00a0<strong>contrast water therapy<\/strong>, you alternate between hot and cold water in the shower.<\/p>\n<p dir=\"ltr\">The theory behind these two methods is that the cold side of things constricts your blood vessels, flushes out waste (like lactic acid), and helps to decrease swelling and tissue breakdown. The warm side of the therapy (i.e. getting out of the ice bath or turning on the hot water) increases your blood flow and circulation, which can help speed up the recovery process.<\/p>\n<h2><strong>Sauna<\/strong><\/h2>\n<p dir=\"ltr\">Research has shown heat therapy (also known as hyperthermia) to help with muscle recovery. A\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17110516\/\">study<\/a>\u00a0published in the Journal of Applied Physiology found that saunas can generate more heat shock proteins, which help with muscle repair after a tough workout.<\/p>\n<p dir=\"ltr\">On top of sweating a lot more than normal, the higher temperature in a sauna causes your blood vessels to become more dilated. Similar to the warm side of contrast water therapy, as your blood vessels become more dilated, your blood flow and circulation increase. This can help tense muscles relax and lead to relief for sore muscles.<\/p>\n<h2><strong>Cryotherapy<\/strong><\/h2>\n<p dir=\"ltr\"><a href=\"https:\/\/www.cnet.com\/health\/fitness\/does-cryotherapy-work-for-muscle-recovery\/\">Cryotherapy<\/a>\u00a0is the new kid on the block when it comes to how to recover after a workout. It\u2019s a muscle recovery technique that uses liquid nitrogen to create subzero temperatures.<\/p>\n<p dir=\"ltr\">You stand in a small enclosure and expose your body to these super cold temperatures (ranging anywhere between negative 200-300 degrees) for just a few minutes, then you\u2019re done.<\/p>\n<p dir=\"ltr\">Benefits of cryotherapy include faster recovery after a workout and reduced inflammation.<\/p>\n<h2><strong>Get More Sleep<\/strong><\/h2>\n<p>Sleep is critical to your recovery, especially if you workout consistently.\u00a0Not getting enough sleep can impair your body\u2019s ability to produce human growth hormone, which helps with muscle recovery after a workout.<\/p>\n<p dir=\"ltr\">One\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20921542\/\">study<\/a>, in particular,\u00a0examined the impact sleep can have on muscle growth and recovery. Participants in the study were separated into two groups \u2014 one group slept for 5.5 hours each night, while the other group got 8.5 hours of sleep each night.<\/p>\n<p dir=\"ltr\">Over the 14-day study, researchers found that individuals in the group that slept for only 5.5 hours each night lost 55% less fat and 60% more muscle mass when compared to the group that slept 8.5 hours each night. It\u2019s worth pointing out that both groups followed a calorie-regulated diet.<\/p>\n<p dir=\"ltr\">Just how much sleep is optimal? According to the\u00a0<a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\">CDC<\/a>, you should aim to get at least 7 hours or more of sleep each night.<\/p>\n<p dir=\"ltr\">If you\u2019re struggling to break through a\u00a0<a href=\"https:\/\/www.ironmaster.com\/blog\/break-through-a-weight-loss-plateau\/\">weight-loss plateau<\/a>, have you focused on your sleep habits? A lack of sleep can impact so many other areas of your life besides muscle recovery and it could be what\u2019s holding you back from losing the weight you want.<\/p>\n<h2><strong>De-stress<\/strong><\/h2>\n<p>When you think about how to recover after a workout, de-stressing probably doesn\u2019t come to mind.<\/p>\n<p dir=\"ltr\">But when you\u2019re stressed, your body becomes focused on responding to that stress, and everything else kind of just goes to the wayside, including muscle recovery.<\/p>\n<p dir=\"ltr\">A 2014\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24343323\/\">study<\/a>\u00a0published in the Journal of Strength and Conditioning Research took a look at how stress compromises your body\u2019s ability to recover after a strenuous workout. The study found that lower levels of stress equated to better recovery, while higher levels of stress equated to lower recovery.<\/p>\n<p dir=\"ltr\">If you feel like pulling your hair out most days, try some deep breathing exercises, mindfulness meditation, or start a creative project to de-stress and relax your mind.<\/p>\n<h2><strong>Mistakes to Avoid With Workout Recovery<\/strong><\/h2>\n<h4><strong>Not Cooling Down After Your Workout<\/strong><\/h4>\n<p>After your workout\u2019s done, you might want to consider sticking around for another 10-15 minutes for a quick cool down. A cool-down can take many forms\u2014from walking to dynamic or static\u00a0<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/stretching-after-workout\">stretching<\/a>. Stretching is a simple and easy way to help your muscles recover.<\/p>\n<p>Your cool down can vary based on your workout but the whole point of a cool down is to:<\/p>\n<ul>\n<li>Help regulate blood flow so you don\u2019t get dizzy or lightheaded<\/li>\n<li>Reduce added stress on your heart by gradually bringing your heart rate back to normal<\/li>\n<li>Prevent injury and increase flexibility<\/li>\n<li>Help with muscle soreness and fatigue<\/li>\n<\/ul>\n<p>Whatever you do, just make sure you\u2019re not stopping cold turkey once your workout\u2019s over.<\/p>\n<h4><strong>Overtraining<\/strong><\/h4>\n<p dir=\"ltr\">At a minimum, you\u2019ll want to wait at least 48 hours after a workout to train the same muscle groups again. In other words, that means never working out the same muscle groups on back-to-back days.<\/p>\n<p dir=\"ltr\">If your body is aching, fatigued, or telling you that you need rest, then listen to it.<\/p>\n<p>Your body knows exactly what you need and oftentimes it\u2019ll make it obvious.<\/p>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>This article should have given you some tips, tricks, and hacks on how to recover after a workout.<\/p>\n<p dir=\"ltr\">There\u2019s a saying that muscles are torn in the gym and built during recovery. So keep in mind that your time away from the gym, while you\u2019re resting and recovering, is when your muscles actually grow.<\/p>\n<p dir=\"ltr\">Here\u2019s what you can do to help speed up the muscle recovery process:<\/p>\n<ul>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Drink plenty of water throughout the day and make sure to rehydrate after your workout<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Eat a post-workout meal that\u2019s rich in protein and quality carbs within 1-2 hours after your workout<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Check out supplements like protein or creatine to aid in workout recovery<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Use active recovery methods like massage, water contrast therapy, or saunas to flush out lactic acid and relax tight muscles<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Prioritize sleep and find ways to de-stress<\/p>\n<\/li>\n<li dir=\"ltr\">\n<p dir=\"ltr\">Ensure you&#8217;re cooling down after each workout and listening to your body to avoid overtraining!<\/p>\n<\/li>\n<\/ul>\n<figure><a href=\"https:\/\/www.ironmaster.com\/blog-assets\/ChadR_AuthorPhoto_1640805387.jpg\" data-featherlight=\"\/blog-assets\/ChadR_AuthorPhoto_1640805387.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ironmaster.com\/blog-assets\/ChadR_AuthorPhoto_1640805387.jpg\" alt=\"Chad Richardson, author\" width=\"191\" height=\"201\" data-image=\"1640805387\" \/><\/a><\/figure>\n<h3><strong>About the\u00a0Author<\/strong><\/h3>\n<p dir=\"ltr\">Chad Richardson is a freelance writer from Cincinnati, OH. It\u2019s actually been rumored that Chad came out of the womb doing bicep curls, so it should come as no surprise that he enjoys creating content to help others get in shape and live healthier lives. When he\u2019s not in the gym impersonating Arnold Schwarzenegger, you can probably catch Chad at a local bar with some friends, frustrated with his hometown Red Legs\u2019 inability to stay above 500 for a whole season. His philosophy on life? Take action starting TODAY on that thing you\u2019ve been putting off&#8230;Not tomorrow, next week, or whenever you feel motivated&#8230;A small step might not seem like much right now, but even small steps add up to a mile eventually.<\/p>\n<h5>Website:\u00a0<a href=\"https:\/\/writingtitan.com\/\">Chad\u2019s Business Website<\/a><br \/>\nLinkedIn:\u00a0<a href=\"https:\/\/www.linkedin.com\/in\/chad-richardson-00\/\">Chad\u2019s LinkedIn<\/a><\/h5>\n<h5><strong>\u00a0<\/strong><\/h5>\n<h5><strong>References:<\/strong><\/h5>\n<h5><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Exercise-the-low-down-on-water-and-drinks\">https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Exercise-the-low-down-on-water-and-drinks<\/a><\/h5>\n<h5><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6675\/healthy-hydration\/\">https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6675\/healthy-hydration\/<\/a><\/h5>\n<h5><a href=\"https:\/\/www.roswellpark.org\/cancertalk\/201808\/electrolytes-what-are-they-what-happens-if-you-dont-have-enough\">https:\/\/www.roswellpark.org\/cancertalk\/201808\/electrolytes-what-are-they-what-happens-if-you-dont-have-enough<\/a><\/h5>\n<h5><a href=\"https:\/\/www.cedars-sinai.org\/blog\/electrolytes.html\">https:\/\/www.cedars-sinai.org\/blog\/electrolytes.html<\/a><\/h5>\n<h5><a href=\"https:\/\/www.healthline.com\/nutrition\/what-is-creatine#brain-health\">https:\/\/www.healthline.com\/nutrition\/what-is-creatine#brain-health<\/a><\/h5>\n<h5><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-creatine\/art-20347591\">https:\/\/www.mayoclinic.org\/drugs-supplements-creatine\/art-20347591<\/a><\/h5>\n<h5><a href=\"https:\/\/www.healthline.com\/nutrition\/bcaa\">https:\/\/www.healthline.com\/nutrition\/bcaa<\/a><\/h5>\n<h5><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-glutamine\">https:\/\/www.webmd.com\/diet\/health-benefits-glutamine<\/a><\/h5>\n<h5><a href=\"https:\/\/www.webmd.com\/vitamins-and-supplements\/beta-alanine-uses-and-risks\">https:\/\/www.webmd.com\/vitamins-and-supplements\/beta-alanine-uses-and-risks<\/a><\/h5>\n<h5><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20921542\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20921542\/<\/a><\/h5>\n<h5><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2020\/02000\/Effects_of_Sleep_Deprivation_on_Acute_Skeletal.28.aspx\">https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2020\/02000\/Effects_of_Sleep_Deprivation_on_Acute_Skeletal.28.aspx<\/a><\/h5>\n<h5><a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\">https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html<\/a><\/h5>\n<h5><a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/ss\/slideshow-health-benefits-of-napping\">https:\/\/www.webmd.com\/a-to-z-guides\/ss\/slideshow-health-benefits-of-napping<\/a><\/h5>\n<h5><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24343323\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24343323\/<\/a><\/h5>\n<h5><a href=\"https:\/\/www.insider.com\/ice-bath#\">https:\/\/www.insider.com\/ice-bath#<\/a><\/h5>\n<h5><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17110516\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/17110516\/<\/a><\/h5>\n<h5><a href=\"https:\/\/www.cnet.com\/health\/fitness\/does-cryotherapy-work-for-muscle-recovery\/\">https:\/\/www.cnet.com\/health\/fitness\/does-cryotherapy-work-for-muscle-recovery\/<\/a><\/h5>\n<h5><a href=\"https:\/\/www.verywellfit.com\/after-exercise-does-an-ice-water-bath-speed-recovery-3120571\">https:\/\/www.verywellfit.com\/after-exercise-does-an-ice-water-bath-speed-recovery-3120571<\/a><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>How to recover after a workout: reduce muscle soreness, recover faster, and stay on track with your fitness goals using ice baths and more.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,3,1],"tags":[83,168,85,127,99,169,22],"class_list":["post-340","post","type-post","status-publish","format-standard","hentry","category-diet","category-health-fitness","category-no-category","tag-active-recovery","tag-cry","tag-health","tag-ice-bath","tag-nutrition","tag-workout-recovery","tag-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/comments?post=340"}],"version-history":[{"count":2,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/340\/revisions"}],"predecessor-version":[{"id":518,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/posts\/340\/revisions\/518"}],"wp:attachment":[{"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/media?parent=340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/categories?post=340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ironmaster.com\/blog\/wp-json\/wp\/v2\/tags?post=340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}