After an embarrassingly long workout slump and total dive off the deep end into unhealthy eating habits, I’ve recently been getting back into a more normal workout routine. For me, this typically means getting in an intense workout 2-3 times a week and a more comfortable workout 2-3 times a week. However, when you dive back in, the post-workout pain can be a lot to handle.
It’s important to never push yourself too far and really listen to your body. But, with that in mind, I’ve honed my post-workout routine that allows my body to recover more quickly, avoid pain, and be ready to work out again the next day.
These five tips have really made a difference for me and I hope that you’ll find them helpful, too!
Never Pass Up on Your Cool Down
So many people think that stretching is only important before your workout. But, it’s equally as important to give your body the chance to cool down as it is to warm it up. I’ve learned that personally when I skip a cool down after an intense workout I can feel nauseous all day, experience much worse soreness, and generally feel “blah”.
Once, I had a hard session with a trainer at the gym and left immediately after in a rush instead of taking some time to stretch and cool down. I had to pull my car over on the way home because I felt like I was going to throw up and/or pass out. After that, I always planned to have time after my workouts for a cool down.
For me, this usually means a walk either on the treadmill or outdoors followed by lots of stretching and often even some meditation to focus on my breath.
There’s more information on why a cool down is important and recommendations for stretches here.
Water, Protein, and Antioxidants
There’s something about working out that makes it easier to eat healthily. Once I’m in that mindset, it’s so much easier to make smart food choices. But, there are a few things that I’ve learned are better to put in your body shortly after completing a workout.
Most professionals will recommend you eat within 40 minutes or so after your workout. But, I know that’s not always possible and I’m guilty of not following this rule. However, I do try to get lots of hydration after I work out. I sweat like crazy (honestly, I might have a problem). So, it’s important for me to hydrate again afterward. I stick to plain water, but if you’re into sports drinks or something,… you do you!
Aside from water, I also focus on getting some protein and antioxidants. There have been studies that show eating protein-packed meals after hard workouts will help your muscles recover more quickly. Adding antioxidants to the same meal will increase your recovery even further. Think foods like pomegranates, blueberries, and dark green veggies.
Try CBD Relief Gummies
I’ve talked about the benefits of CBD in the past, but only recently really tested the use of CBD gummies in my workout recovery regimen. Receptra Naturals sent me their new CBD Serious Relief 33 Gummies to try out and let me tell you… they seriously work!
When I have one of these gummies after a workout, I can say “bye-bye” to any joint pain and muscle soreness. I have to admit that I have terrible knees and have a really hard time running, but I love running, so having these gummies allows me to safely recover and not wince every time I go up and down the stairs after I ran that day.
CBD Serious Relief 33 Gummies are a full spectrum gummy that can help with any day-to-day aches (or aches from workouts). Receptra utilized the knowledge from studies that showed 33 mg of CBD is the ideal amount for most people to find relief from pain and purposefully dosed these gummies at 33mg.
The gummies have a nice ginger-peach flavor and work quickly. I love that the gummies not only have the perfect dose of CBD, but they also have turmeric. Turmeric has been used across the globe for centuries for anti-inflammatory properties. Plus, turmeric is rich in antioxidants, so double win!
You can use my code ‘JESS15’ for 15% off if you’d like to try the CBD gummies yourself!
Use a Foam Roller
If you don’t have a foam roller yet, what are you waiting for?! A foam roller is perfect for post-workout recovery. Foam rolling is literally the definition of “hurts so good”.
This little tool can be used by “rolling” various muscles of your body over the foam.
There are all kinds of studies that have proven that using a foam roller can reduce muscle soreness and help recovery from a workout. If you need help figuring out how to use your foam roller, I recommend searching for foam rolling tutorials on YouTube. It can be difficult to explain in writing.
Take a Bath
In case you didn’t know this about me already: I’m all about taking some “self-care” time. I love a good bubble bath, a face mask, or a pamper session. But, after a workout or when you’re feeling sore, it’s actually practical to soak in a bath.
I add a ton of Epsom Salt to the bath and then some bubble bath to make it more fun, too. Then soak in the hot water for as long as possible. This will not only relax your body but also your mind. Plus, it’s the recovery method that requires the least amount of effort. Try it out; trust me!
What are your favorite workout recovery tips? How do you avoid pain, soreness, and aches? Let me know in the comments below and don’t forget to try my tips above!