7 Top tips for post-workout recovery

7 Top tips for post-workout recovery

Author -  Good Health


1. Hydrate

A better recovery could be a glass of water away. No matter how sweaty you get during a workout, if you are exercising heavily you should be drinking 2-3 litres of water per day. You may be tempted to buy a coffee or energy drink after a tiring workout, but what your body really craves is water. It will help you maintain high energy levels and strong performance, as well as aiding proper recovery.


2. Replenish macronutrients

Amino acids are the building blocks of our tissues, and carbohydrates are a major source of energy for our muscles. It is important that we have both protein and complex-carbohydrates in our diet so that we help our tissues to build, repair and re-energise. If you are famished post-workout, don’t reach for the first thing you see. Although it may seem like a nice idea to treat yourself after a hard workout – this can develop bad habits. Nourish your body with nutrients today, so your body will feel better tomorrow.


3. Fight inflammation

Inflammation is a natural response and self-protection mechanism which, although necessary, can cause a lot of pain post-workout. Curcumin, the active ingredient of turmeric, is a natural anti-inflammatory that can easily be supplemented or incorporated into the diet. Turmeric helps to relieve swelling, stiffness and pain meaning less time recovering and more time enjoying each day.


4. Magnesium

Known as the muscle mineral, magnesium is important for energy production and muscle contractions, however it also relaxes our muscles for improved function and recovery. Increased stress, both physical and mental, depletes the body of magnesium. Deficiency symptoms include cramps, fatigue and poor sleep. If you are exercising regularly and suffering from these symptoms, you may need more magnesium. Wholegrains, legumes, nuts and green leafy vegetables are a great source of magnesium, which can also be taken as a supplement or rubbed directly onto the skin for quick absorption.


5.Stretch it out

Stretching post-workout can make a world of difference to how you are feeling the next day. Stretching out muscles can help them to lengthen, reduce knots and prevent imbalances from forming. If you want to go one step further, grab yourself a foam roller and hit the floor. Foam roll before exercise to increase blood flow and post-workout (or in the days after) to reduce pestering pain.


6.Get more sleep

Sleep deprivation can have a negative effect on both your performance and recovery. It can reduce motivation, increase fatigue and reduce your tolerance to training. To perform better, endure for longer and recover faster, develop a regular sleep routine. Make sure you are getting around 8 hours sleep each night, remove distracting devices (and harmful blue light), and make sleep a priority in your exercise routine.


7. Breathe

Before a yoga practise ends, 10-15 minutes is set aside for savasana. Said to be the most crucial posture, savasana focuses on rest and recuperation so that your body and mind may recharge. It may look simple, however it is said the art of relaxation is harder than it looks. No matter if you are practising yoga, undertaking a HIIT workout or going for a walk, take a similar period of time to completely relax. Lie down, be mindful and breathe. You will be left in a state of rejuvenation that will aid your recovery and leave you feeling refreshed.

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