What are the best ways to support recovery after working out?
Written byH&B editorial team
Reviewed byGeorgia Whalley, Nutrition Consultant
Ever wondered if your exercise recovery's affecting your next workout? We asked our nutritionist why recovery is so important, plus ways to maximise your rest days
Summary
1Why is recovery important?
Without proper recovery, you could end up more vulnerable to injury, dehydration and muscle fatigue.
2Why is my body not recovering from exercise?
One reason is overtraining, which can lead to a plateau or even a decline in your performance.
3What supplements are best for workout recovery?
Alongside the right nutrition, hydration and sleep, some supplements may complement your post-exercise routine.
Whether you’re keeping up with cardio or kicking off your weekly five-a-side, regular exercise is likely to boost your mood, fitness levels and overall health.1 But if you’re someone who exercises several times a week, it’s important to rest and recover so that your next workout can be as good (or even better) than the last one.
That’s why we asked nutritionist Emily Foster about the importance of sports recovery, as well as some protein-rich foods and supplements to build into your routine...
"Muscle growth happens during recovery, not during exercise itself"
The importance of recovery after exercise
There’s nothing like smashing that PB. But when you push harder, faster and stronger, you also need to rest. If you don’t take recovery seriously, you could end up more vulnerable to injury, dehydration and muscle fatigue.2 “It’s all about finding the optimal balance between exercise and recovery. But there’s no one-size-fits-all – this balance will vary from person to person,” says Emily. “Maximising training is important for performance gains, but recovery's also crucial for achieving results. Muscle growth happens during recovery, not during exercise itself.”
Training provides the stimulus for your body to adapt, while recovery is when many of those adaptations take place. Alongside good nutrition, hydration and sleep, allowing enough recovery time can support your training routine and help you perform at your best over time.
How to support recovery after working out
You've done the hard part: now it's time to recover. While a sofa day or a post-run takeaway are fine in moderation, your best recovery happens when you treat it as just another part of your wellness routine. Here are a few tips on winding down and looking after your body at the same time...
"Overtraining can lead to a plateau or even a decline in your performance"
1. Practice active recovery
OK, it sounds like an oxymoron – so what's active recovery? As Emily puts it, “active recovery activities include light exercise that raises the heart above resting levels, such as walking, jogging, swimming, cycling, rowing and light weightlifting.” Staying gently active can help your body wind down properly but overdoing it will only put you under more stress. "The key is to listen to your body and adjust your exercise routine to meet your needs.”
2. Treat your muscles
A warm soak, an ice bath, massage rollers, a massage gun or a sports massage... everyone has their favourite way of easing post-exercise aches. However, if you think you’ve got an injury, it’s important to pay attention to it – seek medical advice promptly and always read and follow the instructions for use carefully before using massage products.
Why is my body not recovering from exercise?
The best ways to recover after working out involve looking at your hydration, diet, rest and a decent cool-down. 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 sometimes take days to recover from.6
“A potential reason for your lack of recovery could be overtraining. Overtraining happens 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.7 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.”
Can sleep help muscle recovery?
Sleep plays a crucial part in recovery, including muscle recovery, since much of your body's repair and recovery processes are supported during sleep.8,9 Reduced sleep is linked to a change in hormones which may impair muscle protein synthesis.10 Getting a proper night's rest can also improve your mood and influence you to make more thought-out choices when it comes to nutrition – win-win.
"Acute, temporary inflammation like DOMS – as opposed to the chronic, ongoing kind – is a normal response in muscular repair"
What supplements can support your post-workout routine?
Alongside the right nutrition, hydration and sleep, some supplements may complement your post-exercise routine. From the classic protein shake to collagen, magnesium creatine and more, here's your guide...
First up is protein, which is really important for muscle growth and maintenance.11 A convenient way to increase protein intake – particularly between meals – is a post-workout protein shake. These usually come in the form of flavoured whey protein, but you can get soy, hemp and pea protein shakes for vegans too.
Most adults, without considering exercise, need around 0.75g of protein per kilo of body weight per day.12 When you increase your movement, your body may need extra protein depending on the type and intensity of the exercise.1 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 highest amount.13
Maybe you associate collagen with smooth skin – but don’t forget its role in the rest of the body. Collagen makes up part of our muscles, but does a daily collagen drink equal results in the gym?14 Well, the jury’s still out. One study found that taking 3g of chicken collagen daily for six weeks led to better muscle recovery after exercise, and another small study found that some athletes taking collagen experienced less pain during exercise.15,16 However, more research is needed to draw any firm conclusions.
It’s a good idea to get your recommended daily intake of magnesium – ideally through your diet, but a magnesium supplement may be useful if you struggle to get enough.
Magnesium contributes to electrolyte balance and your body’s ability to maintain normal muscles and bones, plus it contributes to normal protein synthesis.17-20 A magnesium bath soak or lotion may also help soothe discomfort... plus, a relaxing bath after a tough leg day is never a bad move. Other supplements you may come across include:
- L-glutamine
- BCAAs (branched-chain amino acids)
- electrolytes
- supplements containing glucosamine, chondroitin and MSM (methylsulfonylmethane)
- creatine
Recovery FAQs
“Delayed-onset muscle soreness, commonly called DOMS, is muscle pain, tenderness or stiffness that typically occurs one to three days after exercise,” says Emily. DOMS is common, especially when engaging new muscle groups or if you’re new to exercising.21 While the exact mechanisms behind DOMS aren't fully understood, it’s thought to result from a combination of factors, including microscopic muscle damage and the body's normal inflammatory response after unfamiliar or intense exercise.22,23
“Often, we assume that all inflammation is bad for us but acute, temporary inflammation like DOMS – as opposed to the chronic, ongoing kind – is a normal response in muscular repair and regeneration.24 In fact, DOMS can be a sign that your muscles are adapting to a new or challenging type of exercise.” That said, DOMS isn’t essential for progress or a reliable indicator of an effective workout.
Sounds good, but how does it work? “Resistance training can cause small amounts of muscle damage, particularly when you're new to an exercise. The muscle growth is mostly driven by the tension placed on the muscles and the repair that follows training.”2
Hydration is vital for workouts, recovery and your general health too, whether you sip before, during or after. Dehydration can affect exercise performance and, particularly during prolonged exercise or in hot conditions, may increase the risk of heat-related illnesses.25
Most people should drink at least 1.5 to two litres of water per day, whether they're active or not.26 If you're exercising, aim for the following on top of that: 27
- 600ml of water two to three hours before exercise
- 300ml of water 10-20 minutes before exercise
- 200ml every 10-20 minutes of exercise to maintain hydration from sweat loss
If you’re exercising for more than an hour at a time, particularly in hot conditions or when sweating heavily, an electrolyte drink may help replace some of the fluids and electrolytes lost through sweat.28 And if the weather's hot, electrolytes and water are even more important. Exercising in the heat can be dangerous if not done carefully, so alongside proper hydration ensure that you're working out in the coolest hours of the day, taking regular breaks in the shade and cooling your body down with cold water or cold, wet towels.
The final say
While it might sound like extra work, great recovery is all in the prep. Once you've found your flow, proper hydration, nutrition, sleep and supplements (where appropriate) will become second nature and can support your training and overall wellbeing. Taking a moment to relax? Discover six of the top foods for muscle recovery or learn why your body loves protein and how to get enough...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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