Post-Workout Recovery: Best Practices That Actually Work

Why Recovery Isn’t Optional

You trained hard—now what? Recovery is where the magic happens. Muscle repair, strength gains, improved performance—all of it depends on what you do after your workout.

Here’s how to recover like a pro.

1. Rehydrate Right

Sweat = fluid + electrolytes lost. Replace both.

• Water is essential.

• Add electrolytes (sodium, potassium, magnesium) if you had a long or intense session or sweat a lot. Think: LMNT, Nuun, or even a pinch of sea salt with lemon.

2. Refuel Your Muscles

What you eat after training matters.

Pair protein + carbs to rebuild muscle and restore energy:

• 20–30g high-quality protein (e.g. chicken, Greek yogurt, protein shake)

• Fast-digesting carbs like fruit or rice

You don’t need a post-workout “window,” but don’t wait 3 hours either.

3. Move Gently to Recover

Light activity like walking, yoga, or mobility work helps circulation and reduces stiffness.

Optional tools like foam rollers, massage guns, or compression gear can help—but the research shows the biggest benefit is simply feeling better, not accelerating repair.

4. Sleep Like It’s Your Job

Deep sleep = peak recovery.

That’s when your body releases growth hormone and repairs muscle tissue.

Aim for 7–9 hours. Make it non-negotiable.

5. Smart Supplementing (If Needed)

Supplements can support recovery—but they don’t replace sleep or real food. Use them strategically:

• Collagen + Vitamin C: Great for joints/tendons. Take 30–60 minutes before training.

• Magnesium (glycinate or malate): Helps muscle relaxation and sleep. Take before bed.

• Protein powder: Easy way to meet your daily intake if struggling to meet requirements with whole foods. Choose a clean brand with minimal fillers.

6. Vary Your Training Intensity

Your body needs both stress and recovery to adapt.

Use periodization—alternate hard, moderate, and light days—and include full rest days in your week.

Example:

• M: Strength

• T: Walk + Core

• W: Strength

• Th: Mobility + Recovery

• F: Strength

• Weekend: Optional play or full rest

7. Listen to Your Body (Not the Algorithm)

Recovery isn’t linear. If you’re dragging, sore, moody, or plateauing—it might be time to scale back.

More isn’t always better. Smarter is.

Final Thoughts

Recovery isn’t just what happens after the workout—it’s the foundation of your results. Hydrate, eat well, move a little, rest a lot. And if you need help dialing it in?

Book a free discovery call for a personalized recovery plan.

Disclaimer: This blog post is for informational purposes only and is not intended to diagnose, treat, or replace medical advice from your healthcare provider. Always consult with your physician or a qualified health professional before making significant changes to your diet, exercise routine, or health practices.