What are the best ways to recover after working out?

And if you’re someone who exercises several times a week, it’s important to rest and recover after exercising so that your next workout can be as good (or ever better) than the last one. 

That’s why we asked our in-house nutritionist Emily Foster about the importance of sports recovery, as well as some protein-rich foods and supplements to build into your routine.

“Maximising training is important for performance gains, but recovery is also crucial for achieving these results,” she explains. “Muscle adaptation and growth occur during recovery, not during the exercise itself. So, when pushing hard to improve performance, recovery must also be taken seriously to repair and build muscle and replenish fuel stores.”

All that effort can mean your muscles begin to tire out. In moderation over a long period of time, this can promote muscle growth and adaptation. But if you don’t take recovery seriously, you could end up more vulnerable to injury, dehydration and muscle fatigue.²

“It usually peaks around 48 hours after working out and gradually subsides within a week.³ Experiencing DOMS is a common and normal response to exercise, especially when engaging new muscle groups or if you’re new to exercising.”⁴

“While the exact mechanisms behind DOMS remain somewhat uncertain, it’s generally believed to be a result of temporary inflammation around overworked muscles,” says Emily.^{5, 6}

“Often, we assume that all inflammation is inherently bad for us, but acute, temporary inflammation like DOMS – as opposed to the chronic, ongoing kind – is a perfectly normal response in muscular repair and regeneration,” she continues.⁷ 

“In fact, DOMS can be a positive sign that you’re effectively challenging your muscles.”

Sounds good, but how does it work? “Resistance training involves creating micro-tears in muscle fibres, which then repair stronger, leading to muscle growth and adaptation.⁸ This microdamage triggers inflammation, drawing blood cells to the area to aid recovery. After about two to three days, you’re on the road to recovery.”²

“Active recovery increases blood circulation, delivering more oxygen and nutrients to the muscles and removing waste products produced during intense exercise.¹ Active recovery activities include light exercise that raises the heart above resting levels, such as walking, jogging, swimming, cycling, rowing and light weightlifting,” she says. 

“The key is to listen to your body and adjust your exercise routine to meet your needs.”

Ever tried a new class and noticed extra aches and pains? If you push yourself too far or try out a different, more intense exercise for the first time, your muscles develop fatigue and weakness which can take days to recover.¹⁰

“A potential reason for your lack of recovery could be overtraining. Overtraining occurs when you continually overexercise without giving your body the time it needs to rest and recover, which can lead to a plateau or even a decline in your performance,” says Emily.¹¹ 

It’s a good idea to gradually build up strength for activities that you haven’t done before. Or if you're not trying anything new, then it might be down to your nutritional choices or not giving your body a chance to rest. 

“Remember, rest isn’t a sign of weakness but an important component of training.”

If you’re still in pain after five days, contact your doctor.

Most adults, without considering exercise, need around 0.75g of protein per kilo of body weight per day. On average, this is 45g for women and 55g for men.¹³ So when you up your movement, your body is going to need that extra protein to help repair and recover, above and beyond your usual functions.¹⁴

The International Society of Sports Nutrition suggests that the prime window to pack in that protein is up to two hours after a workout, when your body is able to absorb the most amount.¹⁵

Magnesium and collagen might have caught your eye whilst scrolling through the socials too. Could they help to get those #gains? Well, it might make them less gruelling. A small study found that some athletes taking collagen sometimes experienced less pain during exercise, leading to a potential decreased need for other pain relief, such as ibuprofen. However, more research is needed to draw any firm conclusions.¹⁶

It’s a good idea to get your recommended daily intake of magnesium through your diet in the first instance or supplements if you struggle to get enough in your diet alone, as it can support your natural fluid balance and body’s ability to maintain normal muscles and bones. A magnesium bath soak or lotion applied to the area could also be helpful for localised cramps.¹⁷ Plus, a relaxing bath after a tough legs day is never a bad move. 

Other supplements to look into include: