There’s nothing like a good workout to get your blood and endorphins rushing. But what you do
after your training is just as critical as what you do during. Post-workout recovery is essential to
dealing with fatigue and muscle soreness, as well as yielding results such as muscle gain or
improved fitness. Want to learn all about workout recovery and how to treat your body post-workout?

The Importance of Rest Days
A lot of fitness gurus talk about the mindset of giving everything to your workout. When you do
so, remember that overtraining can actually hinder your results. If you work out seven days a
week, your muscles may be overworked and exhausted. In addition, this can lead to injuries that
will deny you the chance to continue working towards your fitness goals.

Try to schedule your rest days to enhance muscle recovery and relaxation. What should you do
on your rest days? Self reports that ideally, you want to do some light activity that gets your
body moving. Gentle stretches, massages, foam rolling, a quick walk, or a bike ride can be just
the ticket for you. In addition, be sure to get a good night’s sleep. This will help your muscles
recover from exercise, while sleep deprivation prevents muscle synthesis, which is critical for
recovery.

Benefits of Cross Training
Cross training is a workout style that incorporates various training routines. This is a flexible way
to work out and prevents boredom as you constantly try new things. In addition, cross-training
will help you train different parts of your body and muscle groups so that you get the most out of
your workout regimen.

Cross training will reduce the risk of injury, improve overall fitness and the potential for weight loss. You can incorporate activities like football, hiking, swimming, yoga, HIIT training, or
anything else to gain all the benefits of cross-training.

How to Nourish Your Body
According to exercise and nutrition guidelines, the proteins that comprise your muscles can be damaged after exercising, to understand a little more about this process read this blog from ACE Fitness. That’s why it’s so critical to consume protein after your workout – your body needs the structure of the protein to repair and build muscles. Ideally, you need 20-40 grams of protein (depending on your body composition and other factors) to maximise this period of muscle growth. Protein intake before your workout could also help facilitate this protein synthesis.

Another critical factor when it comes to post-workout diets is carbs. Your muscles use
carbohydrates for energy, so eating carbohydrates post-workout can help boost the energy you
need to take on the rest of your day. Lastly, be sure to eat an overall balanced and healthy diet.
This means reducing highly processed food, eating lots of greens, veggies, and fruit, and
prioritising fibre intake.

Set Yourself Up with a Routine
Routine is one of the most critical aspects of workout recovery. Planning and organising your
lifestyle can help with consistency, which is key to getting the most out of every workout.
Figuring out a routine can be challenging, so start by taking stock of everything you need to
know about your regimen. What time do you want to work out (ideally)? How are you splitting up
your workouts? Which days work for your rest and recovery days? You can also look at the
morning routines of other successful entrepreneurs or influencers for inspiration on how to
organise your days.

Living a healthy lifestyle is an essential step in maximising your muscle recovery. Good
nutrition, rest, sleep, and supplements can go a long way in helping your body deal with fatigue
and muscle soreness. So remember to take it easy and don’t overdo it – your body will thank
you for this in the long run! For Nutrition Supplements we recommend and discount codes go to our Associates & Products page

Read Head Coach Kim’s blog on post marathon recovery HERE

Energised Performance offers proven, complete solutions to enhance your well-being, confidence and performance in sport, life and work. Connect with us today to learn how we can support you!

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