Essential Things to Do After Workout  Post Workout Recovery Tips

Essential Things to Do After Workout Post Workout Recovery Tips

Posted by Gulit Upadhyay on 9th May 2022

Maintaining a post-workout routine is necessary to repair the damaged tissues, reduce muscle soreness, boost blood flow, and store the optimum energy levels in the body.

Whether you exercise for weight loss, height increase, muscle strength, or keep your body in perfect shape, you should give the utmost importance to recovery.

Believe it or not, your muscles and body need about 24 to 48 hours of complete recovery to keep you ready for the next fitness plan. Otherwise, it would be difficult for you to gain the maximum strength in you.

If you are a person who does strenuous exercise regularly, you're at the right place. Here we've curated the list of 11 essential things you should do after a workout.

Easy Tips To Follow After Exercise

1. Drink Plenty of Water

By getting the right amount of water before, during, and after exercise, you will feel hydrated and get a good sleep at night.

If you want to keep your joints lubricated and prevent your body from infections, try to drink at least 16 ounces of water.

You can also have some healthy drinks such as green tea, coconut water, and sugar-free juice to deliver the proper nutrients to cells.

▸ Expected Benefits of Drinking Water

It regulates body temperature and maintains blood pressure.

It makes the skin beautiful and healthy.

It gives relaxation from severe headaches & flushes the body waste.

It cushions the spinal cord, brain, and other sensitive tissues.

2. Cool Down

Cooling down after exercise ensures the consistent improvement of blood pressure and heart rate.

It is crucial for professional outdoor athletes like marathon runners and yoga trainers. If you avoid cooling down after exercise, the blood may never circulate well in your body.

It is similar to meditation techniques for stress relief. A proper cooldown reduces stress levels and protects against muscle injuries and soreness. You can even follow up with some 5-minute cooldown exercises after any workout.

▸ Best Cooldown Exercises for Both Beginners and Experienced Fitness Freaks

Seated forward bend.

Standing quadriceps stretch.

Reclining butterfly pose.

Upper-body stretch.

Knee-to-chest pose.

Corpse pose.

4. Pick & Eat Healthy Foods

Everyone puts a hard effort into workouts to reach their goals, but remember, nutrition is equally important as your post-workout routine.

You can choose the easily digested foods because that helps promote nutrient absorption faster.

After an intense workout, the protein-rich and carb-based snacks can help you recover, build muscle, and make you fit for the next day's gym.

▸ Examples of Post-Workout Meals

For Proteins

Peanut butter


Turkey or chicken

Greek yogurt

Plant or animal-based protein shake

For Carbs

Fruits (Kiwi, pineapple, banana, berries)

Sweet potatoes

Brown rice

Chocolate milk



Leafy green vegetables

5. Get a Massage

Massaging your body before or after a vigorous exercise helps you lessen inflammation and muscle soreness and reduce the recovery time two times faster.

There are so many benefits of getting a massage regularly. Some people prefer the Swedish massage after the gym because it works wonders on the muscles & keeps the body free from tension and pain.

You can also learn some deep tissue massage techniques online to deal with musculoskeletal issues.

▸ Top Advantages of Massage After Physical Training

Massage improves flexibility and blood circulation.

Massage helps you maintain perfect mental health.

A good mixture of essential oils rejuvenates the skin and eliminates the clogged pores from dry skin.

6. Take Rest for About 24 Hours

Rest is best, so you should give your body a rest after workout sessions as muscles' glycogen levels get depleted during exercise that needs to be stored at the proper time, mainly if you don't want to experience excessive pain and fatigue the body.

In many cases, our body needs about 48 to 72 hours of rest to get the strength back in the body, yet you can take rest for about 24 hours. That is enough for those who want to reduce belly fat within a few months.

▸ Reasons Why Athletes Need Recovery and Rest After a Physical Workout

Supports peaceful sleep.

Minimizes the risk of injury.

It increases energy and prevents tiredness.

7. Take an Ice Water Bath

Many athletes take an ice water bath or cold shower to keep the mind and body fresh and relaxing.

It is also defined as cryotherapy or cold-water immersion beneficial for lowering muscle pain. Therefore, you can take it after performing heavy exercise in the gym and yoga classes.

▸ Coldwater Bathing Benefits for Health

Increase blood flow and circulation.

Give relief from itchy skin.

Bring a glow to hair and skin.

Waking you with more energy.

8. Pick Best Recovery Supplements

Glutamine, Probiotics, Omega-3 Fish Oil, L-arginine, and BCAA's (branched-chain amino acids) are some of the best supplements for exercise and physical training routine.

The supplement is the healthy and balanced diet taken by bodybuilders and fitness women to supply the correct number of vitamins, fatty acids, minerals, and phytochemicals.

The internal body stays fit and fine after taking the recovery supplements. It supports the immune system and joints and ensures good eye health for people.

▸ Some Benefits of Post-Nutrition or Post-Workout Supplements

Enhances bone mass

Excellent ability to build muscle

Recovery enhancement

Less muscle pain and swelling

9. Try Natural Remedies

After following intensive sweat sessions, novice gym-goers to experienced fitness enthusiasts feel more muscle pain. Undoubtedly, we have mass gainers, supplement powders, and protein shakes, yet no one can beat the power of natural remedies.

▸ Top 3 Things for Muscle Recovery

Apple cider vinegar.

Magnesium-rich foods.

10. Consider Stretching to Relax the Muscles

Stretching is requisite after doing any workout as it improves strength and decreases muscle tension after a gym session.

Gentle stretching guarantees to give benefits from both the psychological and physiological sides. The benefits of stretching are flexibility, better posture, less back pain, and improved blood flow.

Three types of stretching are static, ballistic, and dynamic. First, you can watch some stretching exercises online and then choose as per your personal preference.

▸Effective & Simple Stretches to Choose After Your Workout

Lunging hip flexor stretch.

Cat-cow stretch.

Piriformis stretch.

Standing calf stretch.

Standing bicep stretch.

Overhead triceps stretch.

11. Consult with a Personal Doctor

Exercise is the best medicine that aids you in controlling your weight, strengthening bones and muscles, and reducing the risk of heart disease.

Yet, it is a great idea to consult with a personal doctor after following the workout routine because they can guide you on what to eat and what not to eat and provide you with complete medical history in your hand.

12. Avoid Excessive Exercising

Excessive exercise makes the legs restless, decreases appetite, and sometimes disturbs sleep patterns.

It is good to be a fitness freak, but the excess of everything is terrible. Therefore, you should do the exercise within the desired limit and try to rest after a single workout.


You have to prioritize the recovery process after just a yoga session, aerobic exercise, weight lifting, body training, or any other sessions that you follow to make you healthy. The rehabilitation process gives your body various benefits and gives your muscles a chance to self-repair.

If you don't have time to rest after exercise, you can have a healthy diet plan to rebuild muscle and energy levels.