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Fitness For Life: 4 Beginner Tips For Better Workout Recovery
- WRKOUT:MODE
- Jul 10
- 4 min read
Updated: Sep 3
If you’re exercising on a consistent and regular basis, your recovery time will be just as important as your actual training routine – whether your focus is running, cycling, gym or yoga, implementing recovery sessions will enhance your training routine.
As well as allowing your muscles to repair and grow, recovery also helps your body to replenish energy, reduces fatigue and can help prevent overtraining which can lead to injury and burnout.
Continuing with our ‘Fitness for Life’ series aimed at providing basic, but essential, fitness tips for beginners, let’s explore 4 beginner tips for better workout recovery.
There are 2 main types of recovery when it comes to fitness:
Passive recovery
Active recovery
The former involves complete rest and inactivity to allow your body to heal and repair, whilst the latter involves light physical activity which can help improve blood flow which helps remove waste product from soft tissue, thus allowing the tissue to repair without additional stress.
When it comes to recovery, the easiest thing to remember is the 4 “R’s” – Rehydration, Refuel, Repair and Rest.
#1 - Rehydration
Helps your body to replace fluids and electrolytes lost in sweat (you also lose sodium through sweating).
Electrolytes are minerals that help your body to function - the main ones being sodium, potassium and chloride, as well as magnesium, calcium, phosphates and bicarbonates.
Electrolytes are essential for maintaining the fluid balance in your body which helps muscles and nerves to function properly.
Signs of imbalance in the level of electrolytes in your body can include muscle cramps, headaches and feeling sick.
Sources of electrolytes via sodium and calcium can include bananas, spinach and milk.
#2 - Refuel
Consuming carbs to replenish muscle and liver glycogen.
Glycogen is the body’s stored form of glucose – it’s made up of many connected glucose molecules.
Glucose is a type of sugar and your body’s main source of energy for cells.
"Carbs can be found in foods like grains, fruits, vegetables and dairy products."
Carbs (Carbohydrates) are a type of macronutrient, a type of nutrient that is needed in large quantities for energy and other bodily functions.
Carbs can be found in various foods like grains, fruits, vegetables and dairy products.
Foods naturally high in glucose include honey and dried fruits like dates and raisins. Glucose is also found in starchy foods such as rice and pasta.
#3 - Repair
Consuming high-quality protein sources provides amino acids necessary to help speed up muscle tissue repair – you can also supplement this with additional creatine monohydrate.
Protein is another macronutrient, meaning it is a substance the body needs in large amounts and is composed of chains of amino acids.
Amino acids are the building blocks of protein, and the body uses them to build and repair muscle tissue and as an energy source.
Creatine monohydrate is a naturally occurring compound in the body (an amino acid derivative) and a popular dietary supplement.
Creatine plays a crucial role in energy production, especially during high-intensity, short-duration exercises.
Examples of good sources of protein can include meat (beef, lamb), poultry (chicken, turkey), fish, dairy products, legumes (lentils, beans, peanuts) and seeds.
#4 - Rest
Getting long and high-quality sleep after exercise, additionally improved by consuming casein proteins, antioxidant-rich fruits and high glycaemic-index meals.
Casein is a protein found in milk that is known for its slow digestion rate (as opposed to whey) and makes up roughly around 80% of the total protein content in cow’s milk.
Antioxidants are substances that inhibit oxidation and prevent slow damage to cells that the body produces as a reaction to the environment.
Antioxidant-rich foods can include vegetables, nuts, other plant-based sources and fruits such as berries (blueberries, strawberries), citrus fruits (oranges, grapefruits), pomegranates, pears and mangoes, to name a few.
Beginner Tips For Workout Recovery: Summary
There will be many factors that can influence your overall recovery, including getting adequate sleep and managing your stress levels.
Try to ensure you have a mix of both active and passive recovery, don’t just be on the go all the time, sometimes, take a full rest so your body and mind can be fully recuperated and ready to workout at full intensity when the next time comes!
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WRKOUT: MODE DISCLAIMER / NOTE
Take a few moments to ‘check-in’ with yourself each time you get ready to practise any form of exercise and be sure to warm-up appropriately.
Always, consult your doctor or medical practitioner before carrying out any new exercise routine.
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