What Should Your Post-Workout Recovery Look Like?

woman using foam roller

Breaking a sweat, and feeling the endorphin high just after a workout come to mind when thinking of the benefits of exercise. But have you given any thought to your post-workout recovery? This can include dedicated recovery days, or a short routine to ensure that you are taking proper care of your body. 

The goal of post-workout recovery is to minimize soreness and give your body the chance to recharge, and continue building your strength. You should focus on treating your body with the ultimate respect in order to obtain health goals and minimize the chances of injury. Read our blog post to find out how you can create the best post-workout recovery for your routine. 

What Can I Do to Cool Down? 

There are numerous ways you can help your body cool down after a workout and decrease muscle soreness. Stretching is a key method to relieving tension by elongating muscles and increasing your range of motion. It can even promote good posture and enhances muscle relaxation. 

Cooling down can mean just that. Take a cool shower, or try walking for 15 minutes after an intense workout to bring your heart rate back down. Have you heard of athletes taking an ice bath? This is not a myth. Ice baths can help relieve soreness and inflammation in muscles. When muscles are relaxed, it gives the body more time to eliminate lactic acid which causes soreness. 

Moving your body in different ways can help keep your recovery active. Perhaps taking a yoga class, a light walk, or taking meaningful rest days can cause major benefits. Utilizing a foam roller to gently move muscles can be an ideal method of recovery.  At the cellular level, your physical body and tissues need to be restored. To do this, you need to take essential rest days approximately once per week. Foam rolling, stretching, meditation, sleep, massage, and even cryotherapy via topical creams can help your body recover before the next workout. 

What Else Can Recovery Do For Me? 

In addition to aiding in muscle soreness, your body benefits in other ways through a solid recovery routine. Recovery allows for time to refuel your body. You can do this by hydrating to replenish your fluids and consuming protein to help fill the tears in your muscles to rebuild. 

Eating sometimes has a negative connotation, but eating for fuel is one of the best ways to help your body gain back energy and take your fitness to the next level. You want to choose meals that are high in quality proteins and contain healthy carbs. Ideal protein options include: 

  • Milk
  • Yogurt
  • Eggs
  • Cheese
  • Lean meats
  • Fish
  • Whey protein
  • Nuts and seeds
  • Low-sugar protein bars

and purposeful carbs include: 

  • Sweet potatoes
  • Fresh fruit
  • Chocolate milk
  • Oatmeal
  • Whole grain pasta
  • Whole wheat bread
  • Quinoa
  • Legumes

When eaten together, you can make a satisfying meal designed to fill your body with the nutrients it needs to rebuild. Supplements are useful tools in a refueling program to give your body the nutrients it needs to burn the bad fats. Supplements can aid in bringing up energy levels. Knowing what your body needs by taking assessments, talking with your doctor, and learning which routine works best for you can help you learn which supplements are right for your personal goals.  

NeuroForce1 Prioritizes Your Health

At NeuroForce1, we offer something for everybody no matter if you are an experienced athlete, or just starting out on your fitness journey. We value personalized athletic programs and believe that recovery is important in achieving your goals. Check out our shop to find an array of supplements and digital downloads to unlock energy sustainability through recovery, or contact us to learn more.