In Pain After Your Workout?

We all know that exercise is important, but only a few people understand the importance of recovery. Recovery is an essential component of any workout routine. It allows you to train more effectively and to avoid injuries. In fact, most trainers and coaches say that recovering from exercise is just as important as exercise itself. If you are to make any progress, you must set aside time for recovery. Sadly, most people do not have a post workout recovery routine. Here’s how to make the most of your recovery.

Get a Good Night’s Rest

When you don’t get enough sleep, your performance and recovery are affected. Your body doesn’t repair or renew itself, something that happens in the 3rd-4th hour of sleep. When you sleep well, your body repairs injured muscles and discharges growth hormones. Get at least 6 to 8 hours of sleep every night. Your muscles will become stronger and you’ll have better endurance.

Consume Protein

After you exercise, your muscles readily accept any protein you consume and store it as energy for recovery. But if you wait too long to eat, your body won’t use the protein for fuel. As a result, you will lack sufficient energy in your next exercise session. Take a glass of chocolate milk, whey protein shake, or a hard-boiled egg 20-60 minutes after your workout. You can put your post workout snack in a Tupperware container, a Ziploc bag, or a shaker cup and carry it in your gym bag.

Don’t Drink Alcohol

You’ve just finished working out and your friend calls you, he wants to meet for drinks. You’re tempted to say yes because it’s been long since you went out. A word of caution: alcohol and exercise don’t mix. Alcohol can have a negative impact on your body if you consume it immediately after working out. It causes the body to utilize stored energy and this can have adverse effects on your recovery. You will feel more sore and won’t have a lot of energy. You won’t be able to concentrate or to work efficiently.

Take a Post Workout Recovery Drink

While it is important for everyone to stay hydrated, sportspersons have a greater need to hydrate their bodies. Staying hydrated during exercise is necessary for performance, comfort, and safety. Every time you exercise intensively, you must take a lot of fluids. One of the most important post workout recovery drinks is water. Water is vital for human life and has many important functions. It lubricates joints, regulates temperature, and moves nutrients and waste throughout the body.

Remember to drink pure filtered water, spring water structured water or alkaline water.  Regular faucet water may have chlorine, fluoride or other ingredients that are not supportive of your excellent health.

Avoid drinking out of plastic unless it is BPA free.  Drink 1/2 ounce for every pound that you way.  This means if you weigh 150 pounds you will drink 75 ounces of water each day.  This will help us many areas of your body unequivocally.

Get a Massage

For the longest time, fitness enthusiasts have gotten massages so as to recover from intense exercise. A lot of the soreness brought about by exercise occurs when the muscles and connective tissue in the body become knotted. A massage helps remove these knots and prevents muscle imbalance. Unlike anti-inflammatory medication, massages don’t block muscle repair and growth. They not only make you feel better, they speed up muscle recovery.

This is also a great way to relax and give your body a chance to recover and feel nurtured.


It’s important for your body that you find a great post workout stretching routine.  This helps your body relax after the workout.  It’s as important as the workout is.  It will save you from being in pain later in the day.

Post Marathon Recovery

Post marathon recovery is a crucial element of a great training plan. Unfortunately, most runners often neglect it. If you don’t recover from a marathon, you enhance your risk for injury and curb your long-term potential. Consequently, you make it harder for yourself to stay healthy or to break your personal record.

Marathons wreak havoc on the body. Whether it’s your first or your fiftieth, your body will undergo a lot of physical duress. Your cells, muscles, tendons, hormones, and other physiological systems will be pushed to the max. Running 26.2 miles puts pressure on the body and chances are you will end up with exhausted fuel stores, dehydration, fluid in the muscles, or damaged muscle tissue. After running a marathon, the body is susceptible to infection and injury.

What you do after a marathon is as important as what you did before. While the amount of time it takes to recover varies from person to person, you can plan your post marathon recovery by knowing what your body needs. Here’s what you can do to ensure you get back on track as soon as possible.

  • Immediately after the marathon, wear warm clothes. You’ll get cold very quickly and warm clothes will make you feel better.
  • Find something to eat or drink like energy bars, bananas, fruits, bagels, or sports drinks. Many runners can’t eat after a marathon so you can grab some snacks to eat later.
  • When you get back home, take an ice bath. Fill the tub with cold water and ice and immerse your body for about 15 minutes. The water should be about 55 degrees or anything below 65 degrees. After taking a bath, walk around to try to loosen your legs. Afterwards, relax and delight in your accomplishment.
  • In the days that follow, eat a lot of carbohydrates, fruits, and protein. Carbohydrates and protein repair muscle damage while fruits have antioxidants and vitamin C which boost the immune system and reverse free radical damage. Get a gentle massage (not a deep tissue massage) to loosen the muscles.
  • Start jogging on the 4th-7th day after the marathon. Jogging promotes blood flow to the legs. Also get a deep tissue massage as it heals injured areas.
  • On the 8th day, start running 4-6 miles and cross training. Gradually build back into full training.

During the recovery period, don’t worry about not running well. You must properly recover in order to train intensively during the next training cycle. Take time to recover, or you’ll be forced to skip workouts when it really matters.

Remember to stretch before and after every running or any exercise regimen that you follow.  

Why Post Workout Recovery Is Vital

Recovering from exercise is necessary for building strength; it helps repair muscle and tissue. After an intensive training session, you must set aside time for recovery. A muscle needs about 24-48 hours to repair and rebuild. Working it again too soon only leads to tissue breakdown. Whether you prefer strength or endurance exercises, make post workout recovery part of your training.

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Author: Esateys Stuchiner

Esateys (pronounced Ee sáh teez) is an International Life Transformational Speaker, Author, Master Facilitator, Life Coach and Expert in the Human condition. She is a Nationally and Board Certified Nurse Practitioner. For over 30 years, she has practiced, taught and lectured extensively in the allopathic and alternative medicine field.

Esateys is known for her groundbreaking work in the areas of personal empowerment and health restoration using mindset and inner connection as the catalyst for all change.

Esateys describes herself as the ‘Architect of the New You’ and has dedicated her life and professional career to helping her clients create “New Beginnings” by facilitating self empowerment, economic freedom and restored health.

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