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6 Easy ways to recover after a workout

Lifestyle & Fitness • by Ryno Ellis • 22 August 2019
You’ve done the hard work: you’ve worked out, well done! Now what? Many athletes forget that doing the workout is only half the work done and what you do after your workout could influence the effectiveness of your workout as well as how well your body will recover.

Here’s what you can do after a workout session:


After a gruelling workout, a light stretch of the muscles can help them recover. Not only does stretching promote flexibility, but it reduces tension in muscles which helps them recover faster.

Replenish your fluids

This might seem obvious but it’s often overlooked by many athletes. Drink water before, during and after your workout! Rehydrating after a workout is very important since your body needs fluids to recover. While you work out, your body sweats which accelerates dehydration.

It’s also advisable to replenish electrolytes after a particularly hard workout or following a sports match where you’ve spent time outdoors in the sun. This can be done by drinking a sports drink but be careful to not overdo it as many of these sport drinks have a high sugar content.

Use a foam roller

Once you’ve used a foam roller, you’ll never be able to go without it. A foam roller helps work out any kinks or sore muscles by gently rolling and massaging over your muscles. This helps to soothe sore and aching muscles and does wonders for muscle recovery.

Fuel up

If you’ve driven your car for a long period of time, it only makes sense to refuel before you take it out for another drive. The same goes for your body. When you work out, your body uses nutrients which need to be replenished soon after. Good post-workout snacks include bananas as they replenish your body with much-needed glycogen and potassium which are needed to prevent muscle cramps.


Once again, this might seem obvious but can change your life if you do it correctly. During a workout, you usually take short, shallow breaths which starve your muscles of oxygen, leading to further lactic acid buildup in your muscles. By taking deeper, more thoughtful breaths after your workout, you can help minimise this lactic acid buildup and avoid sore muscles.


You’ve done the hard work, now it’s time for your body to take a breather. Giving your body time to rest and recover is just as important. By sticking to a healthy sleep schedule and giving yourself a ‘day off’ after a gruelling workout, you’ll allow your muscles and joints to recover completely.

We hope that these tips will help you recover and better your performance in the future.

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