5 Easy Ways to Rest, Reset and Recover after a Tough Workout

Don’t you hate that feeling?

Stiff, aching muscles the morning after a hard workout. Instead of feeling good after a workout, you're rewarded with pain and misery.

Getting up the stairs hurts. Sitting down on a chair hurts. Having a shower hurts.

It’s uncomfortable. It makes you think why you did such a hard workout in the first place. Was it worth it? And is this pain you feel normal?

Question: Is it normal to feel this much muscle pain after a workout?

Good news is that the pain and uncomfortable feeling is actually pretty normal and is known as delayed onset muscle soreness (DOMS). It is a normal side effect and is part of the muscle rebuilding process.

DOMS is caused  by microscopic tears in the muscle and surrounding tissue after a hard workout. Although uncomfortable, it is a completely normal to feel weakness, stiffness and sensitivity of muscles after a workout.

But what is more important, is your recovery from DOMS after a hard workout. For you to progress and take your game to the next level, recovery is vital. It doesn't have to be that painful or slow to recover. There are ways you can help boost your recovery following an exercise session.

Question: Is it possible to recover faster and more efficiently after a tough workout?

While there is no definitive way to overcome DOMS, there are ways to recover faster and more efficiently. Our body is pretty amazing, and adapts rapidly. As we continue exercising at the same intensity, our body builds tolerance so we experience DOMS less frequently.

The same pain-inducing workout session won’t make you as sore next time around.

[caption id="attachment_19886" align="aligncenter" width="600"] How about an ice bath for recovery? (ummm... no thanks!)[/caption]

Resting is the best and most obvious way to recover from a hard workout, but there are a few more ways you can boost your recovery. I want to share with you 5 ways to recover more efficiently from a hard workout.

5 ways to recover after a hard workout

#1 - Cool down after your workout session

A good workout should be followed with a short 5 to 10 minutes cool down session. This could be something as simple and walking or cycling slowly at a comfortable pace after a workout.

#2 - Light stretches after your workout

LIght stretches after your workout can also help with recovery. Much of the soreness you feel after a workout is caused when our muscles and fascia become “knotted”. Stretching your muscles out can help remove these knots.

#3 - Ensure you take enough protein

Taking enough protein throughout the day is important for muscle recovery and growth. You need to make sure you are getting enough both, before and after a good workout session. Good news is that it you don't have to be drinking protein shakes all day. There are many alternate sources of protein you can get in your normal diet. To help you with some ideas on what to eat, I've listed a few high protein snacks to help with your recovery.

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9 great pre-workout snacks to help with recovery

1. Yogurt parfait:  Top ¼ cup non-fat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.


2. Protein Creamsicle:  Easily made by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.


3. Coconut shake:  Mix 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.


4. Iced coffee shake:  For a pre-workout boost, try blending 1 cup iced coffee with 1 scoop chocolate whey protein.


5. Dressed up oats:  Feel tired during a workout? Not anymore, with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.


6. Frozen berry shake:  Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries.


7. Berries and yogurt sensation:  Great source of carbs and protein. 1 cup non-fat vanilla bean Greek yogurt with ½ cup fresh blueberries.


8. Peanut Butter and Apple combo:  Slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.


9. Peanut Butter and banana on toast:  Try 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast. Yum!

8 great post-workout snacks to help with recovery

1. Choco-nut mix:  Try ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.


2. Protein pancakes:  Who doesn’t like pancakes? Mix 4 egg whites, ½ cup rolled oats, ½ cup low-fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds.


3. Sweet potato pie shake:  Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.


4. Chocolate PB and banana shake:  For a great tasting chocolate shake, try: 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.


5. Banana shake:  One medium sliced banana with 1 cup low-fat milk — so simple!


6. Tuna salad:  Mix up a batch of light tuna salad for a quick snack.


7. Cottage cheese and cereal:  One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a pinch of cinnamon.


8. Scrambled Egg and spinach:  2-3 whole eggs scrambled with a handful of chopped spinach.

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#4 - Ensure you remain hydrated with enough fluids

You want to stay hydrated after a workout and prevent muscle cramps, fatigue and even nausea. During exercise, your body’s electrolyte balance begins to change, meaning you need to replenish it with water. Without it, your muscles will feel weak and your recovery period will be much slower. Keep a bottle of water with you while exercising and be sure to keep drinking throughout the day.

Check out this post for ideas on getting in the " hydration zone "...

 

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#5 - Get enough sleep to allow for recovery

Your body needs a good nights rest after a hard workout. Your muscles undergo repair and growth even while you are sleeping.

According to David Robson, martial artist, bodybuilder and personal trainer:

“Sleep enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well-being. Recovery will take a backward step if one does not prioritize sleep, so get to sleep if you want to grow.”

Make sure you get enough sleep to allow for recovery. Just how much sleep do you need? Take a look at this chart from the National Sleep Foundation.

Conclusion

So the next time you complete a hard workout, remember these quick and easy tips to recover faster and more efficiently.

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Remember, recovery is important for muscle development and growth. Maximize your progress by making recovery a part of your fitness plan. By doing so, you are less likely to get injured from over-training.



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How do you recover from a hard workout? Tried something we haven't mentioned that works for you? Let us know in the comments below.

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Author Bio: Waseem Khan

Waseem Khan is an Exercise Physiologist and founder of The Better Yoo. Waseem believes we all have the ability to better ourselves in anything we do, be it Health, Time Management or Productivity. If you want look good and feel amazing, download his free guide and learn how to achieve more in life. Follow Waseem on his Blog , Twitter or email at waseem@thebetteryoo.com