5 Post-Workout Tips to Maximize Recovery

Workout Planner
Written by Ariana Smith
November 20, 2021

Working out is good for you and can be a lot of fun, that is until you get so sore that it’s hard to move around the next day. For people who want to work out daily, delayed onset muscle soreness can really impact their ability to stick to their daily workout routine. Being sore and uncomfortable can make working out a chore and muscle soreness can be really discouraging for those who are just getting into working out for the first time.

If you are trying to prevent muscle soreness and make sure that you are able to wake up refreshed and ready to hit the gym again the next day, you need to make sure that you are following the right post-workout routine. There are some simple ways that you can prevent delayed recovery and help your body to feel great, even after a tough workout.

If you are ready to learn more about the post-workout tips that will help you to maximize your recovery, read on!

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Post-Workout Tips to Maximize Recovery

1. Stay Hydrated

Even if you feel like you did not sweat much during your workout, you need to hydrate correctly after a workout. Any kind of intense workout requires that you take the time to fully rehydrate, but even small workouts that don’t feel hard can lead to minimal dehydration. The temperature in the room that you are working out in, or the sun beating down on you while you are exercising can also impact your level of hydration significantly.

Taking the time to hydrate can make all the difference between sore muscles and fatigue and feeling great the next day. If you don’t like the regular taste of water, make sure that you are picking something that is a healthy substitute, such as coconut water for your hydration needs post-workout.

2. Take Rest Days

While this is never a popular suggestion for those who love to work out, your body does need rest days to have the time to heal and recover from intense workouts. If you have worked out really hard the day before, consider taking the next day off, or at least doing some light stretching and minimal cardio instead of another really hard workout.

Your body can only withstand so much abuse on a daily basis before it will protest by becoming very sore, or even worse, by developing an injury.

Even professional sports stars have to take days off and you will want to be sure that you are giving your body a chance to rest at least one day a week. For some people, this means a day of relaxation and for others, it means a day of light stretching and a walk. You can craft your rest days to suit your own needs, but you do need to take them.

3. Snack Right

If you have exerted hard and it is not time for your next meal, make sure that you have a healthy snack on hand. You should always eat something healthy within 45 minutes of your workout so that your blood sugar levels are stable and your body does not have to dip into other reserves to start the healing and repair process. Keeping your blood glycogen levels stable can make all the difference between post-workout fatigue and feeling great.

Healthy snacks might include something with some carbs in it, a handful of nuts and berries, or maybe some slices of cheese and protein. You can tailor the snack that you pick to your workout goals as well, providing your body with the ideal blend of nutrients for your targeted plan.

4. Cool Down

It can be tempting to just stop running and head into the house for a shower or to set the weights down and just leave the gym. However, this can lead to issues like muscle soreness and also dizziness, and lightheadedness. Cooling down helps prevent muscles from getting tight or injured and keeps blood from pooling in your lower extremities. It also allows your body the chance to cool down enough that you will avoid faint or lightheaded feelings.

Cooling down can be different depending on the activities that you were engaged in, but you should consider light stretching and a bit of gentle movement like walking to be a good end to most workouts. For those lifting weights, stretching gently and taking the time to get your breathing back to normal is a good rule of thumb as well.

5. Eat Enough Protein

Your muscles need protein to heal and to grow and many people falsely believe that they are getting enough protein in their daily diet. This is a common misconception because people are unaware of the sources of protein that they could be adding to their snacks between meals and because most Americans tend to eat one large meal a day that is the only one with a protein in it.

To avoid a protein deficit, make sure that you are eating enough protein in the form of milk, yogurt, eggs, cheese, nuts, and seeds, or animal proteins. There are ways to supplement the essential amino acids and protein that you need. You will want to be sure that you look up the daily requirement for your height and weight when working out and stick to this diet plan for optimal recovery between workout sessions.

Caring For Your Body After Workouts Matters

Making sure that you follow these tips and tricks will help your body to recover and repair itself with ease, even after tough workouts. You will have better recovery times and improved workouts when you are using these tips and tricks for your post-workout recovery plan. Being able to get back to working out the next day after a tough workout can feel great, but also be sure to take rest days.

Caring for your body and fueling it properly can help you to stay on track with all of your fitness goals with ease.

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