Completing a workout feels so rewarding as endorphins are released to make you feel good about the work you’ve put into yourself. Working out regularly has been proven to provide both physical and mental benefits that can improve how people look and feel. However, hours or days after a lengthy workout one can have a different feeling—soreness. There are certain steps people can take after a workout that can improve recovery and prepare them for the next workout they do. Here are some tips for post-workout recovery:
Rehydrate
One of the most important aspects of working out is hydration. This applies even after the workout as muscles need to heal and replenish after intense exercise. Drinking water or even healthy drinks such as black or green tea, coconut water, and low-sugar sports drinks can help improve muscle flexibility and strength along with preventing any soreness. Try to avoid drinks that contain sugar, caffeine, or alcohol as these can cause dehydration.
Stretch
Stretching is very important when it comes to pre-workout and post-workout. Muscles after strenuous activity tend to build up lactic acid which can increase soreness and pain. Not stretching after a workout can increase these and may make the next workout more painful. Doing light workouts on days off or stretching after a workout can prevent acid buildup, boost circulation, and even remove certain toxins. Some light workouts can include walking, yoga, or swimming.
Eat Healthy
What someone eats after a workout matters. Eating healthy, whether it be a snack or a meal, is important, especially for the first 45 minutes after a workout. Foods that are best for this contain both protein and carbohydrates. These two components help with muscle recovery and recharging energy levels respectively.
Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.