You know that feeling you get when you have finished a great workout but you know for a fact you are going to be feeling it for the next few days? What if you could reduce that time just by taking a few simple steps??
Today I’m going to discuss 6 ways to maximise post workout recovery and leave those achy muscles behind. Okay, they might still be a little bit achy but these tips are definitely going to speed up your recovery time, and what’s not to love about that?
All of these tips are pretty easy to implement and won’t take you long at all, of course you’ll get the best bang for your buck by doing all of the tips together. However if you can only incorporate a few of them then definitely do incorporate them into your training routine, you won’t regret it!
// Hydrate
No doubt you’ve heard the news that our bodies are made up of an average of around 60% water? Water is significantly depleted from our bodies when we workout and especially when we workout at a high intensity. Whether you like drinking water or not, it is something which is super beneficial to your body and will significantly reduce your recovery time. It is really important to drink water and remain hydrated while you are working out, and this is often the easy part as we work up a sweat we are more likely to reach for the H2O. Just as important is to remain hydrated following your workout and the days following your workout, it’s just a little bit harder – something to be mindful of and to make an effort to keep chugging back the water.
// Stretch
Stretching is one of those things that I will openly admit that I am not very good at and I really do need to make more of an effort. Stretching both before and after exercise dramatically improves your recovery time as it helps to stretch your muscles out before your workout and return them to resting length post workout. I wrote a bunch of tips on stretching last year which you can read here.
// Foam Roll
I’d never been on a foam roller until I moved to Auckland. It looks innocent enough but anyone who has ever used one will be able to attest to the fact that they are like little devils in disguise! There is pain associated with using the foam roller but believe me when I say that the pain is worth it and will subside. If you are experiencing pain with the foam roller it means that you need to use it! The foam roller breaks down the tissues in your muscles which get really tight after exercise so they can then repair themselves well.
// Magnesium
Magnesium is one of those supplements which really does pack a big bang for it’s buck. It helps to relax tight muscles, support mental relaxation and support restful sleep. Magnesium is depleted from our bodies when we participate in intense exercise. This is because magnesium helps to regulate insulin sensitivity and blood pressure, both of which are raised when we workout. Supplementing with Magnesium is fantastic for supporting your workout recovery time because magnesium plays an important role in muscle contractions. We use Healtheries 400mg High Strength 1-a-day magnesium in our household because it is easily available in the supermarket, NZ made and reasonably priced. Find out more about how you can use Magnesium to it’s full potential with Healtheries here.
// Sleep
I’ve written about the importance of sleep before and this is one of those times where getting adequate sleep is essential! You effectively tear your muscle fibres when you are working out, when you are at rest they repair themselves and then grow This is why sleep is so integral to a quicker recovery time post workout. If sleep is cut short your body doesn’t have enough time to complete all the phases needed to repair your muscles. This is why you will find yourself slower to recover if you have a few late nights in a row. Don’t let sore muscles lead to a restless sleep, adding magnesium into your routine will help support a restful sleep!
// Active Recovery
The day after you’ve had a hard workout you will likely want to do one of two things – get straight back in to your training, or take a few days off. This generally depends on how you are feeling at the time and your personality. If you’ve had an intense workout the best way to recover faster is to do neither of those two things. The best way to maximise your recovery is to incorporate active recovery into your routine. Active recovery is a much lower intensity than your usual training, one of the best forms of active recovery is going for a walk. Whatever you choose for your active recovery make sure it’s at a lower intensity but enough to get your heart rate up slightly.
Do you do any of the above tips to maximise your post workout recovery?? – Comment below and let me know 🙂
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This post is great! There are definitely a few things I need to work on listed in here. I’m not in the habit of stretching beforehand but I think I need to change that.
Thanks so much Melissa 🙂 Definitely try not to skip out on the stretching, I know it can be hard but it does make things easier in the long run 😉
I always used to be too exhausted to stretch after I worked out, and would be super sore afterwards. My current strategy is to lie on a mat for a bit until I’ve got my breath/recovered a bit and then stretched – so much better! Am trying to be better on getting more sleep especially now I’m trying to work my way up to lifting heavily.
I love your strategy Lena! I think it’s important to take the extra time at the end of the workout to stretch even though it seems a lot easier to rush out of the gym and get home/to work etc it definitely helps in the long run!
Being sore after workouts put me off going regularly, but my stretching improvements have really helped me to feel more enthusiastic about working out!
Stretching really does help, it’s amazing the difference spending a few extra minutes at the end of your session does!
I really need to get in on the foam roller action! I use a hockey ball to roll out the muscles in my feet but it’s a bit hard to use on other parts of my body. I used to take magnesium but ran out ages ago and for some reason never got more – it was so good for my sleep patterns, I really need to get some more. Thanks for the tips!
Thanks so much for stopping by Meagan! Hockey balls work wonder on your feet but I agree it is harder to use on other parts of your body! Foam rollers are pretty cheap these days, i’d highly recommend getting one 🙂 Magnesium works wonders for sleep and relaxing your muscles, definitely another key item to have!
Oh I hear you! And I’m so good at preaching about stretching at the end of my Group Power classes but so bad at practicing it elsewhere – practice what you preach and all that!
I do take magnesium but I’m not yet convinced of its benefits. The things I need to focus on are stretching/foam rollering and sleep. I’m bad at going to bed early, even when I know I’m getting up at like 5.15am to train! I’m training at both ends of the day right now so by the time I’ve got home and wound down/spent some time with hubby, it feels like I’m getting straight into bed again! Feels like all I do is train, work, eat and then maybe sleep!
I’m glad I’m not the only one that sometimes fails to practice what I preach 😉
My partner swears by magnesium so I guess it’s a personal preference thing. Naughty staying up late when you have to get up early, but I totally understand it. It’s tough to feel like all you are doing is training, working, eating and sleeping!
The stretching article you click through to is fabulous as I always stretch after exercise but can often just do static stretching before it. Thanks for the run down of both.
Thanks so much Kim, much appreciated and I’m glad it was helpful for you too 🙂
Have a bath with a handful of Epsom salts 10drops of lavender oil and 1/2 cup baking soda. Perfect detox bath and muscle relaxant 🙂
Great advice Jess, a bath with epsom salts definitely can help relax tired muscles 🙂
I try to remain as hydrated as possible by drinking at least 2 litres a day of lemon infused water 🙂
That’s fantastic that you get through 2l of water a day Debbie! Being hydrated is such a big deal and most people just don’t realise it!
Thank you so much for this article! I drink between 2-4 litres of water daily but didn’t realise how beneficial it was for post workout recovery! After bootcamp, I prepare a nutritious breakfast which usually consists of eggs from my chickens and a relaxing bath that same night. At the moment, I need to work on more sleep!
You are more than welcome Ruthy I’m glad it was helpful for you 🙂
I absolutely love this post, and am happy to say that I do all of these!! I love my foam roller so much, and honestly wouldn’t have gone near it if it wasn’t for Ricky – he is a huge fan of them. I think I definitely could work on my water intake though, so thank you for that reminder! oxoxo