Top Tricks to Recover after a Strength Workout

We are going to give you all the tea on recovery post workout - all the things that elite athletes use to get themselves primed and ready for the next one.

Recovery after a strength training workout is crucial for athletes to optimize muscle repair, reduce soreness, and enhance performance.

We outline the best ways to facilitate recovery (sneak peek...my favorite is #5):

1. Proper Nutrition

• Protein Intake: Consume a protein-rich meal or snack (20-30g of protein) within 30-60 minutes post-workout to promote muscle repair and growth. Our favorites include a JockoFuel protein shake or toast with almond butter and a side of fruit.
• Carbohydrates: Replenish glycogen stores by including carbohydrates in your post-workout meal. Aim for complex carbs like whole wheat/grains, sweet potatoes, or fruits, which help refuel energy for your next session.
• Hydration: Drink plenty of water to replace fluids lost during training. Consider electrolytes if the workout was particularly intense or involved a lot of sweating.

Tip: A balanced post-workout meal could be grilled chicken with quinoa + vegetables, or a Transformation (I always have these travel packs) Protein powder blended with spinach and fruit.

2. Active Recovery and Stretching

• Light Movement: Engage in low-intensity activities like walking, cycling, or swimming to promote blood flow and aid in the removal of metabolic waste like lactic acid.
• Dynamic Stretching: Perform gentle, dynamic stretches or yoga to increase flexibility, improve mobility, and reduce muscle tightness.
• Foam Rolling: Use a foam roller to release muscle tightness and prevent stiffness. Focus on major muscle groups used during your workout.

Tip: Spend 10-15 minutes on light stretching or yoga immediately after the workout to keep muscles flexible.

3. Sleep and Rest

• Adequate Sleep: Sleep is critical for muscle repair and overall recovery. Aim for 7-9 hours of quality sleep to allow the body to heal, rebuild muscle tissue, and reduce inflammation.
• Rest Days: Incorporate rest days or active recovery days into your training schedule to prevent overtraining and give your muscles time to recover fully.

Tip: Consistently getting enough sleep is one of the most effective ways to enhance recovery and performance. Truth! Sleep is undervalued.

4. Cold and Heat Therapy

• Ice Baths or Cold Showers: Cold exposure helps reduce inflammation and muscle soreness by constricting blood vessels and flushing out waste products. Athletes often use ice baths after intense strength workouts. Cold immersion tubs if you have them!
• Heat Therapy: Applying heat (through heating pads or warm baths) can help relax tight muscles and promote blood circulation, speeding up recovery.

Tip: Alternate between cold and heat therapy if you experience significant soreness or swelling after a workout. Elite athletes love this contrast unite for home or travel - Hyperice X.

5. Compression Gear

• Compression Garments: Wearing compression sleeves, socks, or tights can help reduce swelling, improve circulation, and promote faster recovery. They work by applying consistent pressure to muscle groups, which supports recovery.

Tip: Use compression gear during and after training, especially during travel or long periods of inactivity post-workout. We personally love Normatec, but this brand is a less-expensive alternative that also works great!. 

6. Massage Therapy

• Deep Tissue Massage: A sports massage can alleviate tightness and soreness by improving circulation and promoting muscle relaxation. It can also help address minor muscle imbalances and knots.
• Self-Massage: Use a massage gun or foam roller for self-massage techniques to release trigger points and tight spots.

Tip: Incorporating a regular massage schedule into your recovery routine can help prevent long-term muscle stiffness and reduce injury risk.

7. Active Recovery Workouts

• Low-Intensity Sessions: On days following a strength workout, engage in low-impact activities like swimming, light biking, or yoga. These help reduce muscle stiffness and improve circulation without causing additional strain on muscles.

Tip: Schedule these light workouts a day after your intense strength training sessions to facilitate recovery without overloading your muscles. Sign up for a yoga class if you need help figuring out what to do. If you choose Hot Yoga - hydrate well!

Recovery is the key to success - all elite athletes know this. It is the best way to be ready for the next day - primed and ready to go!