Post-Workout To-Dos for Faster Recovery & Better Performance
* The views, opinions, and research presented in this article are those of the author and do not necessarily reflect the views or positions of Men’s Health Network.
A sore and fatigued workout is no fun. It makes you feel sluggish, drained, and out of all sorts. You have to take a pause and rest after a heart-pumping workout session.
The common narrative circulating post-workout recovery routine is to warm up, stretch a little, and you are all set. While it may seem you are making progress in your workout regimen, in reality, you are increasing the risk of injury.
This article explores what to do post-workout to perform better and train effectively.
1. Stay Hydrated with Water or Electrolytes
Water makes up nearly 76 percent of muscle mass, making hydration crucial for recovery. Drinking enough fluids supports faster cell repair, improves blood circulation, and ensures a steady supply of nutrients and oxygen to the muscles. Depending on workout intensity and sweat loss, you may lose up to 2 to 3 litres of water. Replenishing fluids throughout the day and adding electrolytes when needed helps restore lost minerals and maintain hydration levels.
2. Refuel with a Nutrient-Dense Meal
Workouts deplete your energy stores, so refueling within 30 to 60 minutes after exercise is key. A balanced snack or meal supports muscle repair, tissue recovery, and prepares your body for the next workout. Instead of sugary foods, choose protein-rich options to aid muscle building. Consuming around 10 to 20 grams of protein is generally sufficient for effective recovery.
Post-Workout Snack or Meal Ideas
- Smoothies made with Greek yoghurt, berries, nuts, and seeds
- Protein shakes or egg whites
- Grilled chicken with brown rice or quinoa
- Salads made with protein-rich legumes and beans
3. Gentle Stretching and Light Movement
Light stretching after a workout helps reduce muscle stiffness, improve flexibility, and lower the risk of injury. Focus on the muscle groups you worked during the session and gradually ease your body into a relaxed state to minimize inflammation and tension.
4. Cool Down Properly
After high or medium intensity workouts, some individuals may feel lightheaded or dizzy. This often happens due to dehydration or lack of adequate cooling-down time between sets. Cooling down allows the heart rate to return to its normal state and supports active recovery. A proper cool-down also helps relieve stress and improve overall workout effectiveness.
5. Release Tension with Foam Rolling
Foam rolling helps loosen tight muscles and release knots caused by intense training. This self-massage technique improves blood flow, reduces soreness, and helps flush out excess fluid buildup in the muscles, promoting relaxation.
6. Carbohydrates: Restore Glycogen Levels
During workouts, the body uses stored glycogen as its primary energy source. Replenishing this energy after exercise is essential for recovery. Complex carbohydrates such as whole grains, sweet potatoes, quinoa, bananas, and berries help restore energy levels. Berries also contain polyphenols, which are plant-based antioxidants that protect cells from damage.
7. Incorporate Low Intensity Activities
An active recovery period is when you perform low-intensity workouts during the rest days. Various activities can be incorporated. For instance, walking, swimming, tai chi, cycling, or yoga.
All these activities aid in:
- Increasing blood flow in tissues
- Builds endurance
- Reduce joint tear pain
- Remove the metabolic waste from the muscles.
For every individual, recovery can look different. For some, it may be sitting on the couch and doing nothing. For some, it would be to add some form of slow and steady movement. The former may help, but the latter will yield benefits in the long run.
8. Shower and Change into Clean Clothes
When you indulge in any form of exercise, the body produces sweat that regulates body temperature. If you don’t shower right after the workout, the sweat and bacteria from your skin will not be washed off. It will put you at risk of getting yeast infections and other harmful diseases.
Hence, always take a shower and wash your scalp and other parts of the body. Always pat dry using a copper-infused antibacterial towel that removes the odor and makes you feel fresh. Change into something breathable and comfy clothes post-workout.
9. Prioritize Rest and Quality Sleep
Getting 7–8 hours of sleep is vital, especially when you exercise regularly. During sleep, your body repairs cells, restores energy, and releases hormones that support physical and mental recovery. Quality rest directly impacts performance, mood, and overall health.
10. Listen to Your Body and Reset
Your body constantly sends signals, and learning to recognize them is key to avoiding injuries. Reset, recover, and restart after each workout in a way that suits your body’s unique needs. A consistent recovery routine will help you stay active, resilient, and healthier over time.
Post-workout recovery is just as important as the workout itself. By focusing on proper hydration, balanced nutrition, gentle movement, stretching, and adequate rest, you allow your body the time and resources it needs to repair, rebuild, and grow stronger. A thoughtful recovery routine not only reduces soreness and the risk of injury but also improves overall performance and consistency in training. Listen to your body, adopt recovery practices that suit your lifestyle, and stay consistent, because effective recovery is the key to long-term fitness and well-being.
Author Bio:
Rory Donnelly is the R&D Director and a passionate entrepreneur, fascinated by the workings of the human body and natural solutions for common health problems. He’s single-minded in his aim to make Copper Defence a brand that’s recognized across the globe by partnering with global brands to make these high-tech materials easily accessible for everyone. If you’d like to get in touch, email Rory at [email protected] or visit copperclothing.com for copper-infused clothing, pet accessories, and more.
