5 Tips to Optimize Your Post-Workout Recovery*

Going for gains? Trying to maintain strength as you age? Getting back into exercise after a break? What you do after a workout matters as much as what you do in the gym. Read on to learn how to optimize your post-workout recovery. Your muscles will thank you later.  

1. Don’t Skip the Cooldown

It’s tempting to rush out after your last rep, but your body needs a proper transition. Even if you’re pressed for time, don’t sacrifice the cooldown after playing pickleball — or leave your class before it’s over. Stretch out your muscles to ease tension, boost blood flow and get oxygen and nutrients moving to those muscles. Budget enough time to let your heart rate come down. 

Aim for three to five minutes of a mix of stretches that are dynamic (moving) and static (holding for 15-30 seconds). Stretch all the muscle groups you worked during your exercise session. This could help you reduce discomfort later on (from DOMS, aka delayed-onset muscle soreness).  

2. Rehydrate Like It Matters (Because It Does)

Try to drink 16 ounces of water after a workout, and more if you exercised in the heat or for over an hour. You might also want to replenish your electrolytes. (We love sipping on Fasting Today® during or after a tough workout.) 

Signs you need to drink more include darker urine and feeling thirsty, which happens when you have lost about 2% of your body weight to water loss. You might also feel foggy after a sweaty yoga session or summer run — another sign to drink up! 

3. Refuel to Rebuild. 

Eat within 30-45 minutes of your workout, especially if you do fasted exercise.

Protein provides amino acids for muscle repair*

Carbs restore glycogen (your body’s stored energy source)*

Post-workout nutrition should focus on supporting your muscles and replenishing your energy. 

4. Respect Your Rest Days

Even pro athletes take rest days – that’s when repair and growth actually happen. Skipping them can stall progress and increase fatigue.

The number of rest days per week you need will vary based on your fitness level, age, goals and the intensity of your workouts. If life is extra busy or chaotic right now, you didn’t sleep enough last night, you feel “off” or you’re feeling too sore from your last workout, change up your schedule and take it easy. That might mean a day on the couch binge-watching a series. It could also mean active recovery, like: 

• Light yoga
• Walking
• Swimming
• Foam rolling

5. Prioritize Sleep Like a Pro.

Sleep is the ultimate recovery tool. If you want gains, you need to give your body time to recover from workouts. Sleep is when your body does the bulk of its recovery processes — including muscle protein synthesis (aka repairing and building muscle). 

To perform at your best, whether you’re into Pilates right now or training for a Hyrox, you need sleep. Aim for seven to eight hours per night to allow your body ample opportunity to repair and recover physically.

Need a little help on the sleep front? Sleep & Stress Lemon Balm Phytosome® is clinically studied for three times better sleep in a melatonin-free formula so there’s no groggy mornings-after.* Calm days and restful nights?* Talk about living the dream!

3 Formulas for Your Muscles & Joints*

Sore muscles are part of the game – but they don’t have to sideline you. We have a trio of options to help you get back out there, but supporting different aspects of your body’s natural recovery processes. 

PEA Phytosome Delivers Revolutionary Joint & Muscle Support* 

Keep up or get out of the way is your mantra. That goes for your joints, too. Enter PEA® Phytosome, with advanced support for bodies like yours that don’t slow down. 

Palmitoylethanolamide (PEA) works with your body’s natural pathways to support:

• A healthy inflammatory response*
• Nerve communication*
• Joint comfort, flexibility and mobility*

Clinical research shows PEA Phytosome® supports joint comfort and movement in as little as 1-4 weeks vs. placebo.*

Plus, its advanced delivery system offers six times better absorption, so your body can actually use what you’re taking.*

Repair Gold ® for Muscle, Tissue & Joint Function*

Pushed hard in your last workout? This enzyme-powered formula is designed to support muscle, tissue and joint function after exercise.*

Featuring proteolytic enzymes like protease, bromelain, papain, serrapeptase and catalase, Repair Gold® helps support recovery from physical exertion and keeps you moving forward.*

Magnesium Motion Supports Mobility, Muscles & Bones*

Magnesium plays a role in fitness recovery, too, by supporting: 

• Healthy muscle function*
• Relaxation and recovery*
• Bone health and mobility*

It’s a simple way to support performance while helping your body stay balanced and resilient.* Magnesium Motion is an advanced blend including ATA Mg®, magnesium malate and glycinate – formulated to be magnesium you can feel.