Nothing feels better than knowing that you’re really working your muscles and building your strength. However, just about nothing feels worse than the soreness you experience the next day—especially if you wake up feeling exhausted.
If you don’t bounce right back after a workout, it can make it difficult to get back into the gym or studio.
However, there are easy ways to help your body on the road to recovery. Below are our top 6 post-workout tips.
This should go without saying. You need at least eight glasses of water a day, and you may need more if you’ve been sweating buckets! But even if your barre workout barely broke a sweat, your muscles still need extra fluids to prevent dehydration and achiness.
After your workout, be sure to drink water or coconut water. Just avoid drinks with added sugar, which can make the feeling of exhaustion even worse.
#2: Try CBD to Reduce Inflammation
What is inflammation? Although this is quite the health buzzword, many are unaware of its meaning.
In short, inflammation is your body’s response to a potential threat. Your immune system kicks into high gear, raising stress hormones and signaling the body to send reparative white blood cells to the site of the issue.
After exercise, inflammation is a natural response to the microtears in your muscle (which the body perceives as an injury). It creates soreness, not to mention fatigue.
To beat inflammation, try out:
- CBD powder
- Antioxidant-rich foods
- A tablespoon of apple cider vinegar in your water
As you work out, your muscles contract. Cool strained muscles by stretching after and before your workout.
Then, try a few post-workout stretches targeting the area you worked out most. Make sure the stretches are dynamic rather than static. That is, move in and out of the stretches rather than holding a single position for a long time.
Some stretches are suitable for just about every workout:
- Forward folds to stretch the spine (standing or seated)
- Twists that separate the rib cage from the pelvis
- Child’s pose to open the hips
You can even massage muscles and fascia in the shower for added benefits.
#4: Avoid Alcohol
We don’t mean that you should give up drinking entirely. However, if you go directly from a hot yoga class to happy hour, you’ll likely experience some negative effects.
Alcohol has a stronger effect when you’re dehydrated. That doesn’t just mean making you tipsy—it can also do more cellular damage.
Instead, treat yourself with a nonalcoholic specialty beverage:
- A fancy seltzer
- Aloe water
- A mocktail
Many people grab protein bars right after their workout. This can definitely help deliver some much-needed nutrients to tired muscles. For a natural alternative, you can try peanut butter on whole-wheat bread.
Even if you skip a post-workout snack, be sure to eat a healthy dinner so that your body has the fuel it needs to recover overnight.
- Lean protein (fish, tofu, beans)
- Healthy fat (olive oil or coconut oil)
- Leafy greens
- Whole grains
An added bonus? Eating a healthy dinner won’t undo the benefits of your workout!
#6: Get Some Sleep
Sleep helps your body return to homeostasis (its natural state of balance). Healthy sleep cycles can reduce inflammation, hasten cell repair, and improve your mood. Of course, getting plenty of sleep can also help you with post-workout fatigue.
Have trouble turning your mind off at night? Try out the following tips:
- Turn off screens an hour before bed
- Take a hot shower before you hit the sheets
- Read or listen to a podcast in bed
- Diffuse ylang ylang essential oils
- Use a sleep mask and earplugs to block out noise and light
With any luck, you’ll wake up feeling ready to do it all over again!
Get to Know Your Limits
Some people have the impression that a workout doesn’t count unless they feel destroyed afterward. Nothing could be further from the truth.
Workouts that take 100% of our energy can reinforce muscular imbalance in the body. Besides, if you’re destroyed, you’ll be tempted to spend the next day on the sofa instead of getting in some healthy movement.
As you practice these recovery steps, you’ll get to know your limits. Then, begin to workout at an intensity that leaves you excited to move the next day, too!
Thanks for stopping by today, I hope you’ve enjoyed this post.