The Ultimate Post-Workout Recovery Guide

You’ve just completed a high-intensity sweat session and you know your body is going to be sore tomorrow. Time for some post-workout recovery.

Active recovery will help your muscles bounce back quicker. It will also encourage the muscle tissue repair you need to keep the workouts going.

Loading up on the right kind of protein and staying hydrated can also help. Plus, you can even incorporate self-care practices like getting a massage on your rest day. Here are five ways to support your body after intense exercise.

Why your body needs active recovery

Lying on the couch after a tough workout isn’t going to help your muscles feel better in the long run.

“Active recovery helps to accelerate recovery—sometimes more so than rest," says Kelly Johnston, RD. "It supports circulation of blood to these areas, which helps mobilize nutrients to support in speedier healing and recovery.”

You can engage in active recovery on your rest days. Consider restorative yoga, easy hiking, walking, or even taking a meandering bike ride.

If you have persistent issues with soreness or tightness, or are training for a sports event or competition, Johnston recommends seeing a physical therapist for guidance.

How to help with muscle recovery

Stretch ASAP.

Stretching doesn't reduce soreness or boost recovery, according to research. However, it can help relax you after an intense workout. Foam rollers or other massage tools could be a nice accompaniment to your post-workout routine, adds Johnston.

Drink water with citrus.

Hydration is incredibly important before, during, and after your workout. Dehydrated and depleted muscles can equal pain.

Squeeze some fresh lemon, orange, or lime juice into a post-workout glass of water to boost flavor and electrolytes, Johnston says. Add a pinch of sea salt if the mood strikes. Be wary of sports drinks, which often contain a lot of added sugar.

“Electrolytes are just essential minerals (such as sodium, chloride, and potassium)," Johnston explains. But they help replenish nutrients lost through your sweat and urine.

Load up on protein.

Protein significantly aids in the repair of your muscles and cells. It's crucial to support muscle growth after strength-training.

Plant-based protein powders work well for those who eat vegan. For those who eat animal products, grass-fed whey protein powder is also a great option. However whey may cause issues for you if you're sensitive to dairy.

If you’re eating a full post-workout meal that involves meat, opt for grass-fed, pasture-raised sources.

Get 8 hours of sleep.

Sufficient rest is necessary to give your body time to repair post-workout. That means getting a full seven to nine hours.

The type of workout you choose may affect how your body primes itself for rest. For instance, you may wish to schedule higher-intensity exercise earlier in the day, so you’re not interfering with your sleep.

At night, your body may benefit from more restorative forms of movement, like yoga or walking, Johnston adds. These activities can be a great form of recovery and help relax you before bedtime.

Soothe your muscles.

Reduce inflammation the next day with a curcumin-based cream. Curcumin is a natural anti-inflammatory that is a better alternative to ibuprofen and aspirin, which can cause damage to the GI tract.

If you find yourself sore all the time, a Parsley Health provider can help you adjust your routine to fit your unique health goals or get to the root cause of your pain.