Sports Coach Logo Sports Coach Logo

            topics

 

text Translator

 

 

site search facility

 


 

 


 

Enhance Your Post-Workout Recovery

Joe Fleming provides 10 easy ways to enhance your post-workout recovery

Whether you are an avid gym-goer or a fitness newbie, chances are you have dealt with some post-workout muscle soreness at some point in your life.

There is no denying that it is not exactly fun to wake up the day after a workout and feel like it is impossible to walk from your bed to the bathroom. Luckily, you do not have to just wait out the soreness. There are lots of things you can do to speed up your muscle recovery.

If you are feeling extra sore from your last gym session, keep reading. Listed below are ten simple tricks you can try to promote faster post-workout recover and get back to training sooner.

Go to Sleep

If your day is not even over yet and you are already feeling sore from the workout you did earlier, be sure to prioritize a good night's sleep.

It is when you are in a deep sleep that your body actually goes to work repairing the damage that occurred during your workout. If you are not sleeping well, you will likely end up experiencing prolonged soreness and slower recovery.

You can also help promote recovery by taking a short nap after your workout. If it is early in the day, try lying down for twenty minutes for a quick power nap. This should not hinder your ability to fall asleep when nighttime rolls around, and you will be able to jumpstart your muscle recovery.

Drink Plenty of Water

If you are dehydrated, your body will have a hard time repairing itself after a workout. Exercising when you are dehydrated will also cause more damage to your muscles.

Be sure to drink plenty of water before, during, and after your workouts. Do not worry too much about drinking sports drinks like Gatorade. Although they do contain electrolytes, these drinks are also typically loaded with sugar. Unless you are doing intense endurance workouts, you do not need anything other than plain water.

Wrap it Up

Applying compression to your muscles can help improve blood flow and speed up the recovery process. This may lessen the soreness you feel after a difficult workout.

You can use special compression garments, elastic bandages, or knee sleeves designed to reduce knee inflammation. All these products work in essentially the same way, so you do not have to worry about buying a particular style or brand. Just use the one that is most comfortable and affordable for you.

Eat Carbs and Protein

Plan your post-workout meal to make sure it is optimal for muscle recovery. Generally speaking, it is good to consume a meal that has a 3:1 ratio of carbohydrates to protein. For example, you might eat 20 grams of protein and 60 grams of carbohydrates.

Sticking as best you can to this ratio will help you get amino acids and glucose to your muscles, which helps promote recovery and reduce soreness.

Some examples of a good post-workout meal include:

  • Chicken with white or brown rice
  • Protein shake with fruit
  • Steak with a sweet potato or baked potato

Stretch

Stretching after your workout can help loosen up your muscles and send nutrient- and oxygen-rich blood to the muscles that need it the most.

It is also helpful to stretch on your days off from the gym. This ensures that you are getting more blood and nutrients to your muscles so they can keep repairing themselves.

Head to a yoga class or simply do some stretches while you watch TV or take breaks from your desk at work.

Drink Some Tart Cherry Juice

Tart cherry juice is loaded with antioxidants. Antioxidants help reduce inflammation by preventing oxidative damage caused by free radicals.

Drinking tart cherry juice after your workouts will help minimize the inflammation that occurs when your muscles are damaged. This speeds up the recovery process and helps minimize the pain and discomfort you might feel after a difficult training session.

Do not like the taste of tart cherry juice? Try taking a tart cherry supplement for the same benefits.

Skip Happy Hour

If you are planning on hitting up happy hour with your friends after your workout, you might want to think again.

Drinking alcohol after a workout slows down the body's recovery processes. This is because alcohol is a toxin and, when you drink it, all of your body's resources go toward metabolizing the alcohol and getting it out -- recovery will have to wait until all the alcohol is gone.

Alcohol can also cause dehydration, which, as you already know, is not good for muscle recovery.

Eat Plenty of Potassium

Potassium is an important electrolyte that helps promote healthy heart function and muscle contraction. If you are deficient in potassium, you are more prone to experiencing muscle cramps, especially after a difficult workout.

Bananas and potatoes are both excellent sources of potassium. Try incorporating them into your post-workout meal. You can also take potassium supplements, but try to use these as a last resort. As with most nutrients, it is better to get potassium from your food.

Keep Moving

Contrary to popular relief, "rest day" does not mean "lay on the couch and do nothing day." Aim for "active rest days" instead of total couch potato days. On an active rest day, you do not have to hit up the gym. But, you should try to get out and move.

Go for a walk, do some stretching or mobility drills, or play in the park with your dog. When you move regularly, you stimulate blood flow and ensure your muscles get the nutrients they need to recover.

When you are particularly sore, any kind of activity might seem impossible. But, once you get up and move for a few minutes, you will likely feel better than you would have if you would have been sedentary all day.

Foam Roll

Finally, be sure to make foam rolling a part of your active recovery days. Foam rolling helps reduce tension and knots in your muscles and promotes healthy blood flow to speed up recovery. It is like getting a massage, except it is a whole lot cheaper!


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • FLEMING, J. (2018) Enhance Your Post-Workout Recovery [WWW] Available from: https://www.brianmac.co.uk/articles/article377.htm [Accessed

About the Author

Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. With a goal to inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health and ageing to social narratives, motivational pieces and news stories. For Joe, helping others is vital.

Related Pages

The following Sports Coach pages provide additional information on this topic: