Recovery after a workout

The way you treat your body after a workout can determine the way your body and muscles behave in response to the stress they’ve been put under.

After an intense workout, the body requires a period of recovery, it uses muscles and pushes itself. Adequate recovery will lead to the improvement of performance and strength, while bad recovery and extensive stress can lead to higher risks of injury. It is common for good recovery to sometimes seem more difficult than the workout itself, but if the goal is progress, it is necessary to factor in the process of recovery into your workout regime.

Strenuous physical stress, which can often be caused by intense exercise can lead to the exhaustion of glycogen reserves in the body which can in turn lead to muscle strain and feeling tired. Adequate rest and avoiding further stress are only one part of the process of recovery.

1. A healthy, well-balanced, high-quality meal that contains protein and carbohydrates can speed up the process of muscle recovery. Even though the infamous anabolic window is still discussed, this is a time frame of around one hour after working out and some experts suggest that it is best to consume high amounts of protein for best progress and recovery. Studies suggest that eating soon after a workout, around 20 minutes after, can be significant for recovering energy levels. Having a healthy and well-balanced diet that is rich in protein will allow the muscles a healthy rebuilding process of that which has been damaged in the process of exercising.

 You can read more about what to eat before and after exercising here (link).

2. Stretching after working out can significantly help in releasing the built-up muscle tension. Stretching for only 10 minutes after a workout can help reduce problems with muscle strain and the risk of future injury.

 Stretching has many other benefits which you can read more about here (link).

3. Hydration after a workout is very important, the body sweats and spends water reserves. Dehydration can lead to muscle cramps, exhaustion, headaches, and bad physical performance. Sweat also uses up electrolyte reserves in the body, which can also lead to cramps, sports drinks can help with the quick replenishment of electrolytes. Compensating for the lost water can mean a lot for the recovery process; you can read more about the importance of hydration here.

4. Achieving an adequate amount of sleep is key for a healthy recovery from intense physical activity like strenuous workouts. If adequate sleep isn’t achieved the most optimal results won’t be achieved either and progress will surely be slowed.

A specific time for the recovery of one muscle group will depend on a multitude of factors like the intensity of the workout, the current level of physical readiness and more. It is usually recommended that one muscle group not be exposed to significant stress for two or three days after an intense workout. Many exercise regimes are centered around this, training certain muscle groups while other muscle groups are resting.

Things that can have a negative impact on muscle recovery are drinking alcohol, which has been shown to have some effect on long-term muscle loss. As well as tobacco smoke, which can have unwanted consequences, poorly affecting the musculoskeletal system and increasing the risk of injury as shown by some studies.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://unsplash.com/photos/person-wearing-black-sneakers-CwcErt1rdI8

Clinic, C. (2024, June 27). A Post-Workout recovery plan for healthy muscle growth. Cleveland Clinic. https://health.clevelandclinic.org/strenuous-workouts-try-these-6-best-recovery-tips

Caballero-García, A., & Córdova-Martínez, A. (2022). Muscle recovery and nutrition. Nutrients, 14(12), 2416. https://doi.org/10.3390/nu14122416

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A Systematic Review with Meta-Analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403