For all of you out there who hit the gym regularly and have aches and pains, or even want to learn how to recover properly, I have your solution. Before I dive in though, there are a few things to address first.

Since your body is feeling tight and your muscles are sore, I completely understand that all you may want to do is lay low and rest. However, this is your body’s way of telling you to get to work. There is more to be done and it’s vital in preparing yourself for the next gym session.

In order to reach your individual goals and prevent injury, post-workout recovery routines are incredibly important. From having healthy snack options readily available and making sure to drink enough water, to stretching and getting enough sleep, what you do after your workout is just as important as what you do during it.

 

5 Ways to Get the Most out of Your Post-Workout Recovery.

 

Limits

We all reach that point where we know our limits are being pushed. Whether our patience is being tested while stuck in traffic, or we’ve just about had enough with all of the political rants on social media, it’s important to find a healthy balance and not push the limit too much.

The same goes for when we’re in the gym. During periods of intense physical activity, we’re putting a lot of stress on the body’s systems.

Be mindful to do enough to where you’re stimulating growth, whether it be cardiovascular or muscular, but you’re not leaving yourself in a position to be sore for days. A little soreness is normal, but having to crawl up a flight of stairs is not.

Stretching

I know that stretching can be painful, especially if it’s not a normal part of your workout routine. Rest assured though, stretching is super beneficial and it is definitely one of those things that gets easier the more you do it.

A good tip is to schedule it just like you do your workouts. This is a great way to make sure that you’re actually setting aside time to do it. A quick 20 minutes or so of total body stretching after a workout is the perfect amount of time to reduce soreness and prevent injury.

It helps to relieve tension and increases bloodflow to your sore and tired muscles.

Nutrition

Often seen as one of the hardest parts of living an active and healthy lifestyle, nutrition is also one of the most, if not the most important. Eating the right things before a workout can prime your body for appropriate recovery after.

Since digestion is a lengthy process, having a snack that’s a healthy blend of high-protein foods and complex carbohydrates about 30 minutes to an hour before can sustain you throughout your workout.

As far as after the workout, 20-50 grams of protein depending on your personal goals is a good baseline and fast-acting carbs will help to replenish glycogen levels and restore energy.

Exercising while dehydrated can cause even more muscle damage too. Make sure you’re drinking enough water throughout the day and during your workout. If you stop sweating, that’s a sign of dehydration.

Sleep

This is one of the easiest parts of post-workout recovery. You literally have to do nothing while your body does all of the work. Among many things, a lack of quality sleep can negatively affect mood, stress levels, weight, and blood pressure.

Due to our on-the-go lifestyles and juggling busy schedules, so many of us get less than the recommended minimum of 6 hours of sleep. The body works to restore itself during sleep, so for those of us who are regularly doing strenuous physical activity, shoot for at least 7 hours.

A good way to get an extra couple of hours is to make rules for yourself. Try giving your eyes and brain a rest by limiting electronic devices after 9 PM or even just scheduling a few naps during the week.

Movement

Rest days can essentially be just that, but getting moving a little bit can actually work wonders in terms of promoting recovery. This “active recovery” can improve circulation, help prevent cramps, and make the next workout that much easier.

Light, low-impact activity such as walking, going for a bike ride, leisurely swimming, and even yoga are great forms of active recovery. Foam rolling is also an easy way to loosen up tight muscles and improve mobility.

It’ll hurt at first, just like stretching, but the benefits are worth the slight discomfort.

The main takeaway from all of this is to make time for what’s important in your life. For all of us who are regularly active and pursuing fitness goals, no matter how large or small, we need to put our bodies toward the top of the priority list.

Listen to what your body is telling you. Our bodies work hard for us, so the least we can do is give them a break once in a while.

If you pay attention to your nutrition, mobility, and sleep, you’ll be in perfect shape.

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