How To Maximize Post-Workout Recovery

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So you got yourself out to the gym and completed a killer workout. Good job! While you should be proud of putting in the hard work, you’re not quite done yet. All of the progress that your body will have happens during the post-workout recovery time, so it’s incredibly important to ensure you’re optimizing this period. To help you maximize your recovery, try adopting these habits 


Exercising makes you sweat, which causes you to lose a lot of water. If you lose too much, dehydration can set in, which can negatively affect your muscles’ ability to function properly and will prolong the recovery process. Water is always a good choice, but sipping on coconut water will help your body replenish its essential nutrients and electrolytes, preparing your body to get back to work the next day.

Use the foam roller

Foam rolling is an incredibly effective way to help break up scar tissue that results from strenuous exercise. By stimulating blood flow, your muscle tissues will begin to loosen up, giving you relief from post-workout pain. Foam rolling can be incorporated directly after your workout to help mitigate the soreness you may feel the following day. 

Eat plenty of protein 

Protein is the building block of muscle, so it should be made a priority in your diet. Eating enough protein can help rebuild your muscles after being broken down from a workout, giving your muscles a much-needed boost of nutrients. Try eating a protein-rich snack before bed, so your muscles are given the proper nutrition they need to rebuild and recharge overnight. 

Try a cold bath or shower 

While not the most comfortable thing in the world, exposing your muscles to a cold plunge has been proven to be a highly effective method in reducing soreness and fighting inflammation. This is a great recovery method after doing a tough weight training session, though it can be used for all types of training. 

Skip out on alcohol 

Enjoying a post-workout drink can be a great way to unwind, but it’s not the best thing when it comes to your recovery. Alcohol can interfere with the synthesis of protein, which is a crucial part of the body’s muscle repair. There’s nothing wrong with the occasional drink, but keep that in mind when you’re focused on optimizing your recovery. 

Try compression gear 

A favorite method of recovery for athletes, compression gear can help decrease muscle soreness, especially from heavy strength training.  

Get enough sleep 

Sleep is the single most important thing you can do to boost your post-workout recovery. The body uses sleep to flush out toxins and rejuvenate itself. This means your muscles get a chance to fight back any inflammation and exercise scar tissue, leaving you rested and recovered. 

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