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What are the best ways to recover after working out?

emily_coates

Written byEmily Coates

Emily Foster

Reviewed byEmily Foster

Confident young man listening to music in headphones from smart phone armband doing exercises on public equipment in the outdoor gym at the park
Ever wondered if your exercise recovery is affecting your next workout? We asked our nutritionist why recovery is so important, plus ways to maximise your rest days

Summary

1Why is my body not recovering from exercise?

The best ways to recover after working out are looking at your hydration, diet, rest and a decent warm-up...

2What is delayed-onset muscle soreness or DOMS?

“Delayed-onset muscle soreness, commonly called DOMS, is muscle pain, tenderness, or stiffness that typically occurs 1-3 days after exercise..."

3Our favourite post-exercise supplements

First up is protein, which is really important to repair muscles, rebuild them stronger and promote muscle adaptation. The fastest way to get...

Explore related topics

Whether you’re keeping up with your cardio or kicking off your weekly five-a-side, regular exercise is likely to boost your mood, fitness levels and overall health.1

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.

The importance of recovery after exercise

There’s nothing like smashing that personal best. But when you push harder, faster and stronger, you also need to rest. “It’s all about finding the optimal balance between exercise and recovery to get fitter, faster and stronger, but remember, 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 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

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

What is delayed-onset muscle soreness or DOMS?

“Delayed-onset muscle soreness, commonly called DOMS, is muscle pain, tenderness, or stiffness that typically occurs one to three days after exercise,” Emily says.

“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.

“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

How can I get rid of DOMS quickly?

“As your body adapts to regular exercise, the intensity of DOMS usually decreases. Although it may be difficult to completely avoid DOMS, you can manage its symptoms through various methods, such as massages, sleep, nutrition, contrast water therapy (alternating between hot and cold baths), and active recovery.”

“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.”

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

Why is my body not recovering from exercise?

The best ways to recover after working out are looking at your hydration, diet, rest and a decent warm-up. 

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.

Can staying hydrated help with my recovery?

Water and hydrating sports drinks are always going to help your workout and recovery too, whether you sip before, during or after. Aim for: 
  • 600 ml of water, two to three hours before exercise
  • 300 ml of water, 10-20 minutes before exercise 
  • 200ml every 10-20 minutes of exercise to maintain hydration from sweat loss8

Our favourite post-exercise supplements for workout recovery

First up is protein, which is really important to repair muscles, rebuild them stronger and promote muscle adaptation.12 The fastest way to get a large amount of protein into your body – at least before mealtime – is to swig on a post-workout protein shake. These usually come in the form of flavoured whey protein, but you can get soy, hemp and pea options for veggies too. 

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: 
  • L-glutamine
  • BCAAs (branched-chain amino acids) 
  • electrolytes 
  • a good daily joints, bones and muscles supplement containing glucosamine, chondroitin and MSM (Methylsulfonylmethane) 
  • creatine10

The final say

Want a great workout recovery? It seems it’s all in the prep. You can take it easy by:
  • increasing your exertion gradually, such as pushing for that extra 1km, lifting heavier weights or moving your body in a different way (think, joining a climbing group when you usually enjoy swimming)
  • hydrating your body before, during and after
  • not being afraid to take a rest day or treat yourself to a sports massage 
  • planning ahead for a high-protein meal, as well as post-workout snack 
  • considering a supplement to add to your balanced diet

Disclaimer

Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

  1. NHS. Benefits of Exercise [Internet]. NHS. NHS; 2021. Available from: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
  2. Wan J, Qin Z, Wang P, Sun Y, Liu X. Muscle fatigue: general understanding and treatment. Experimental & Molecular Medicine [Internet]. 2017 Oct 6;49(10):e384. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5668469/ 
  3. Lee JC, Healy JC. CHAPTER 60 - Sonography of muscle injury [Internet]. Allan PL, Baxter GM, Weston MJ, editors. ScienceDirect. Edinburgh: Churchill Livingstone; 2011. p. 1137–57. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780702031311000602 
  4. 1.Robinson P, Wakefield RJ. Muscle. Elsevier eBooks. 2010 Jan 1;137–51. 
  5. Lawrimore T, Palmer W. Traumatic Muscle Injuries. Elsevier eBooks. 2009 Jan 1;180–95. 
  6. Zetaruk M, Hyman J. Leg Injuries. Elsevier eBooks. 2007 Jan 1;441–57. 
  7. Peake JM, Neubauer O, Della Gatta PA, Nosaka K. Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology. 2017 Mar 1;122(3):559–70.
  8. Judge LW, Bellar DM, Popp JK, Craig BW, Schoeff MA, Hoover DL, et al. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors among Collegiate Track and Field Throwers. Journal of Human Kinetics [Internet]. 2021 Jul 10;79(1):111–22. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC833654 
  9. Wilke J, Behringer M. Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. International Journal of Molecular Sciences. 2021 Aug 31;22(17):9482. 
  10. Caballero-García A, Córdova-Martínez A. Muscle Recovery and Nutrition. Nutrients. 2022 Jun 10;14(12):2416 
  11. Roy BA. Overreaching/Overtraining. ACSMʼs Health & Fitness Journal [Internet]. 2015;19(2):4–5. Available from: https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx 
  12. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients [Internet]. 2019 May 22;11(5):1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ 
  13. Parker T. Protein [Internet]. Bhf.org.uk. British Heart Foundation; 2018. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein 
  14. British Heart Foundation. Protein and exercise [Internet]. British Heart Foundation. 2021. Available from: https://www.bhf.org.uk/how-you-can-help/events/training-zone/nutrition-for-sporting-events/protein-and-exercise 
  15. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition [Internet]. 2017 Aug 29;14(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/ 
  16. Campos LD, de Almeida Santos Junior V, Pimentel JD, Fernandes Carregã GL, Betim Cazarin CB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon [Internet]. 2023 Mar;9(4):e14961. Available from: https://www.cell.com/action/showPdf?pii=S2405-8440%2823%2902168-0 
  17. Steward CJ, Zhou Y, Keane G, Cook MD, Liu Y, Cullen T. One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. European Journal of Applied Physiology. 2019 Oct 17;119(11-12):2617–27.
 

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