A Marek Coach Shares Post-Workout Recovery Tips 

Everyone wants to see muscle progress, but you might not see the results you want if you don't prioritize recovery after every workout. From stretching and adding extra protein to getting adequate sleep, building recovery habits into your routine can help you avoid injuries and get the best results.

Here, Marek Coach Michael Warner shares his top advice for post-workout recovery.

What are the best ways to recover from a workout?

Prioritize protein and carbohydrates

While getting enough protein is essential for your overall diet, it’s particularly important after a workout. According to Michael Warner, adequate protein intake aids in replenishing critical amino acids and stimulates muscle protein synthesis. When you exercise, micro-tears occur in your muscles, and your body needs the amino acids in protein to repair these tears and build muscle. 

If you aren’t consuming adequate amounts of protein, your body will start to break down muscle to provide the body with amino acids for other necessary functions. This can result in reduced muscle mass over time.

According to Dr. Gabrielle Lyon, the Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body mass or 0.36 grams per pound. The optimal post-workout protein intake depends on factors like age, weight, health status, activity level, and performance goals.  

“Combining adequate protein and sufficient carbohydrates post-workout is paramount,” said Warner. “It helps replenish glycogen stores used up during training bouts.” 

According to Warner, the combined effect of carbs and protein enhances the recovery process post-workout. Providing adequate nutrients to support recovery and promote (or maintain) performance is key, and consuming carbs post-workout will serve as a resource for fuel rather than muscle.

Get enough high-quality sleep

Good sleep is the most important tool for workout recovery. When you sleep, your muscles experience an increase in blood supply, aiding recovery and repair. Additionally, growth hormones are released when you enter deep sleep. These hormones stimulate muscle repair and growth, so quality sleep is essential. 

According to Warner, compromising both sleep quality or quantity will inhibit fat loss. It'll also inhibit growth if your goal is to grow muscle mass. 

Here are a few more sleep benefits to consider:

• During sleep, your body replenishes glycogen stores, which are depleted during exercise

• While sleeping, your body releases anti-inflammatory cytokines, which reduces inflammation that can be caused by heavy training

• Sleep deprivation can delay muscle recovery and increase your risk of injury because it impairs your body’s inflammation reaction and reduces the production of growth hormone

How much sleep is needed to reap these benefits and avoid the risks of sleep deprivation? The American Academy of Sleep Medicine recommends between 7 and 9 hours of sleep per night for adults.

Don’t forget to stretch

While not absolutely necessary for post-workout recovery, properly stretching immediately after a workout is a helpful way to improve flexibility and range of motion. Better flexibility offers many benefits, including improved performance during physical activity, decreased injury risk, and increased muscle blood flow.

But more than a few quick stretches may be needed. You’ll need to be thorough to see the best results. We recommend focusing on the major muscle groups, including calves, hips, back, neck, and shoulders. Holding your stretch for 30 seconds is optimal. If you start to feel pain while stretching, back off until it doesn’t hurt, and then hold your stretch. Ultimately, you will achieve the most benefits by stretching for even a few minutes multiple times weekly.

Find what works for you

Ultimately, the best workout recovery routine is not one-size-fits-all. Your health goals and activity levels will greatly affect what recovery tips work best for you.

Do you have questions or want to chat with the Marek team for more information about how we can help you? Schedule your free discovery call today.

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.