After a tough workout, it’s all about one thing: giving your body the space it needs to recover. Recovery after exercise doesn’t have to be a complicated ritual. It’s mainly about getting the basics right: plenty of rest, sleep, fluids and enough protein. Below, we’ve set out the key factors in a straightforward way, so you know what to focus on after a workout.
Why is post-workout recovery important?
When you exercise, you put strain on your muscles and use up energy and fluids. In the hours and days that follow, your body regains its strength, provided you give it enough rest, sleep, fluids and nutrition. Recovery is therefore not an afterthought, but an integral part of training.
Anyone who consistently leaves too little room for recovery will often notice this in their fitness levels and motivation. Alternating between intense and restful days helps to maintain that balance. You don’t need to do anything out of the ordinary: the greatest benefits come from the everyday things listed below.
The four factors that make the biggest difference are simple: getting enough rest, sleeping well, drinking enough fluids and consuming enough protein. None of these points is particularly exciting, and that’s precisely the point. Consistency in the basics yields better results than one-off tricks.
How much water should you drink after exercising?
During intense exercise, you can lose 1 to 2 litres of fluid through sweat. Replenishing that fluid is important, and don’t wait until you feel thirsty to start doing so, because by then it’s already too late.
A practical rule of thumb is to drink at least 2 litres of water spread throughout the day and to stay hydrated before, during and after your workout. Drink slowly and in small amounts; this is often more comfortable than downing a large amount in one go. You can read more about why drinking enough is important in our article on what happens if you don’t drink enough water.
What does protein do for your muscles after a workout?
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. People who train intensively and regularly generally need a bit more protein than those who don’t exercise much, so it’s a good idea to be mindful of this.
More important than the exact timing is ensuring you get enough protein throughout the day, spread across your meals. Good sources include:
- Dairy products such as quark, yoghurt and cheese
- Eggs
- Pulses, nuts and seeds
- Fish, poultry and meat
- Protein powder, as a handy supplement
If you don’t always manage to get enough protein from your regular meals, a protein shake is a simple way to maintain your intake. Want to know how much protein is right for you? Work it out in our article ‘How much protein do you need each day?’. To find out more about the differences between powders, read ‘Why whey protein and what does it do?’ and ‘Protein shakes: what should you look out for?’.
What role does magnesium play during exercise?
Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. It is a mineral that you can obtain from sources such as green leafy vegetables, nuts, seeds, pulses and wholemeal products.
Athletes lose not only fluid but also minerals through sweat. A varied diet often provides a significant proportion of your magnesium intake. If you want to understand what magnesium does in your body and the forms in which it occurs, read ‘What is magnesium and what does it do for your body?’.
Why is sleep so important after exercise?
It’s only whilst you’re asleep that your body truly rests. Chronically insufficient sleep can affect your sporting performance, so sleep is one of the most underestimated aspects of recovery.
How much sleep you need varies from person to person. For most adults, it’s around seven to nine hours a night. A regular routine, a dark room and putting your screens away in good time help ensure you get a truly restful night’s sleep. If you happen to sleep less than usual during a busy period, try to get back into your normal routine in the days that follow.
Does light exercise or stretching help with recovery?
After a tough workout, sitting still might seem tempting, but many athletes prefer to wind down gradually. A gentle cool-down brings your heart rate and breathing back to normal step by step.
Think of a short walk after dinner, some gentle stretching or a quick session on a foam roller. Many athletes find this pleasant after a workout. Don’t overdo it: the aim is to loosen up, not to do a second workout.
Frequently asked questions
How long does recovery take after an intense workout?
That varies from person to person, depending on the workout and the muscle group. After a light session, you’ll often feel back to normal within a day; after a tough workout, it may take longer. Listen to your body and alternate between intense and light days.
Do you need to consume protein immediately after exercising?
The idea of a strict time window immediately after training isn’t as rigid as is often thought. It’s more important to ensure you get enough protein throughout the day, spread across your meals.
Is a protein shake necessary?
No. A shake is mainly useful if you’re unable to get your protein from regular meals. If you get it from food, that’s fine. A powder is a convenience, not a necessity.
Can you get magnesium from food?
Yes. Magnesium is found in green leafy vegetables, nuts, seeds, pulses and wholemeal products, amongst other things. A varied diet often provides a significant proportion of what you need.
Top up gently where necessary
If you’d like to easily top up your protein intake, have a look at our organic whey protein or our wider range of protein products. If you’d prefer to top up your minerals in a targeted way, our vegan magnesium is a clean-label option without unnecessary additives. Whatever you choose, the basics – rest, sleep, hydration and sufficient protein – do most of the work.
