Feeling like you’re always sore or not recovering? ⁠Here’s how to recover from your workouts:

Start with the Basics⁠ ⁠

1. Sleep: The harder you work, the more sleep you need in the 7.5 to 9.5 hour range.

2. Hydration: Drink 100oz of water daily or more if you’re a heavy sweater and/or exercising outdoors. You might also need electrolytes in addition to plain water.⁠ ⁠I use ConcenTrace Mineral Drops and Ultima Electrolytes.

3. Healthy Nutrition: Eliminate ultra-processed foods and eat more protein, colorful vegetables, healthy fats, and complex carbs. ⁠ ⁠

4. Rest & Recover: Don’t work the same muscles groups on consecutive days. But do keep moving daily. Take a deload week. Stretch and/or perform self-myofascial release (ie foam rolling) after every workout. ⁠ ⁠

5. Variety: Vary intensity (weight) and volume (reps and sets). ⁠ ⁠

6. Manage Life Stress: With yoga, meditation, journaling, etc.⁠ ⁠

 

Supplements

I’ll share supplements I take for recovery. Remember to do your own research (which may include speaking to your health care provider) before adding supplements to your routine. ⁠ ⁠

1. Post-Workout: Protein and Creatine 

2. Daily: Omega 3’s and Vitamin C⁠ ⁠

3. Before Bed: Magnesium Glycinate, Magnesium L-Threonate, Theanine, and Zinc⁠ ⁠

While I don’t take these, the best type of magnesium for muscles tension is malate and magnesium taurate can lower blood pressure.

If you’re always sore or not recovering, what are you missing from the basics above? ⁠

 

Related Posts:

Sleep: The Foundation of Recovery

You Don’t Need A Rest Day. You Need Recovery

Got Stress? 5 Tips to Reduce It

Alicia Cross is a Certified Personal Trainer, Accountability Coach, and Yoga Teacher with more than 18 years’ experience working with clients just like you. If you have questions, email Alicia@AliciaCrossTraining.com.

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