Post-Workout Recovery: Dos and Dont's for Faster, Better Results

You’ve just completed a workout, smashed a personal best or powered through those extra couple of reps, but what you do after your workout is just as important as what you did during the workout itself. Sufficient recovery helps your muscles rebuild, prevents injury, and sets you up for long-term success. Not taking care of the recovery? That’s where the soreness, fatigue, and plateauing sneak in. 

What You Should Absolutely Be Doing:

Hydrate, hydrate and hydrate some more:
Sweating means you’ve lost fluids—and probably electrolytes too. Rehydrate with water! Proper hydration keeps your muscles flexible and helps ward off cramps and fatigue.

Prioritize protein and nutrient-rich foods:
Your muscles need fuel to repair and grow. 30–60 minutes post-workout, we’d recommend a balanced meal with a lean protein (like chicken, tofu, or a protein shake) coupled with some healthy carbohydrates - the perfect combination for muscle recovery.

Sleep:
It’s where the magic happens! It’s during sleep that your body repairs the micro-tears from your workout. Aim for 7–9 hours of quality sleep to give your body the time it needs to recover and build.  

Listen to your body:
Soreness is normal, pain is not. Take rest days when needed and remember to listen to your body on the day. Recovery isn’t just about movement—it’s about awareness.  

And what can actually be slowing down your recovery:

Skipping the stretch:
Tight, sore muscles aren’t just uncomfortable—they’re more prone to injury. If you’re feeling tight - take 5 and stretch it out. 

Poor nutrition:
A workout isn’t a free pass to ’free calories.’ What you eat post-workout directly impacts your recovery. Opt for whole, nutrient-dense meals that support your goals, not work against them.  

Overtraining:
More isn’t always better. Your muscles need time off to rebuild and grow stronger (if you’re not doing the recovery piece you won’t reap the results you’re looking for!) Schedule at least one or two rest or active recovery days each week—walks, yoga, or light swimming keep you moving without overtaxing your body.  

Not re-fuelling at all:
Skipping post-workout nutrition leaves your body scrambling to repair without the necessary building blocks. Even if you’re not hungry, a protein shake, Greek yogurt, or a banana with nut butter can tide you over until your next meal. You’ve taken out so it’s important you put back in!

Workouts create micro-tears in the muscle which with sufficient repair grow back firmer and stronger. If you’re giving your body adequate recovery you’ll see better performance, faster gains, and fewer injuries. So take care of your body, and it’ll take care of you.