A personal trainer recommends these recovery strategies to keep your body and mind in peak condition.
As someone who has treated working out as part of my daily routine, I’ve come to find out that recovery is just as important as the workout itself. No matter the workout you do, whether its strength training, high-intensity interval workouts or getting some miles in on the treadmill, how you recover can impact your performance, prevent future injuries and support overall well-being.
To break down the best recovery practices, I spoke with Louis Chandler, a certified personal trainer and head trainer at Alo Wellness Club. He shares expert insights on how to properly fuel your body and avoid common recovery mistakes.
Why prioritizing recovery matters
Effective recovery isn’t just about feeling less soreness or muscle pain. It’s about helping your body adapt, grow and perform at its best, says Chandler. Neglecting recovery can lead to overtraining, decreased performance and even injury.
Post-workout recovery helps rebuild muscle, restore energy levels and reduce inflammation. Good post-workout practices can include:
- Proper nutrition and hydration to replenish glycogen (the main storage form of glucose in the human body) and support muscle repair
- Rest and sleep for hormonal balance and recovery at a cellular level
- Active recovery and mobility work to boost circulation and reduce stiffness
- Managing stress levels to prevent mental burnout and keep cortisol levels in check
The best forms of recovery for your workout type
Your recovery needs can vary, depending on your workout type. Here are a few popular training styles and how to best recover.
- Strength training: “Your muscles need at least 48 hours to repair, so proper protein intake and rest are essential,” says Chandler. Techniques such as foam rolling and massage can aid in recovery.
- Cardio workouts: Endurance activities can deplete glycogen stores, so replenishing carbs and staying hydrated is key.
- High-intensity interval training: HIIT workouts require a mix of protein and carbs for recovery, plus stress management techniques such as deep breathing or mobility work. “Cold therapy, such as ice baths, can help reduce inflammation and speed up muscle repair.”
What to eat and drink after a workout for faster recovery
To maximize recovery, protein and carbohydrates should be prioritized. “Protein supports muscle repair, while carbs replenish glycogen stores,” says Chandler. Ideal post-workout foods include:
- Lean meats, eggs or Greek yogurt
- Fruits and whole grains
- Hydration electrolytes such as sodium, potassium and magnesium
Chandler emphasizes that total daily protein intake is more important than the timing of when you take it. However, consuming protein within a few hours of your workout can boost muscle repair, especially after strength training.
Proper hydration is also essential for muscle function and circulation, reducing muscle cramping and fatigue. While water is often sufficient, Chandler says, “for intense or long-duration training, electrolyte drinks or coconut water can help restore balance.”
The role of sleep in post-workout recovery
“Sleep is the most powerful recovery tool,” says Chandler. Sleep supports muscle repair, hormone balance and immune function. Active individuals should aim for seven to nine hours of sleep per night, while elite athletes may need closer to 10 hours.
Power naps can help improve alertness and reduce fatigue. Chandler says that naps can be especially beneficial for athletes or those training multiple times per day. Be sure to cap them at 20-30 minutes, as long naps can disrupt your nighttime sleep
Overtraining may lead to elevated cortisol levels, making falling or staying asleep harder. If you’re struggling with sleep disturbances, Chandler suggests:
- Prioritizing rest days to allow full recovery
- Managing stress through breath work and mindfulness
- Adjusting workout intensity and volume to prevent burnout
Breath work and mindfulness for recovery
Recovery isn’t just a physical aspect for your body — it’s also mental. “Mindfulness and breath work can lower cortisol levels and promote relaxation, which supports better sleep and overall recovery,” says Chandler. Deep diaphragmatic breathing and meditations can aid in muscle relaxation and oxygen flow.
Common recovery mistakes
Even seasoned athletes make mistakes with recovery. According to Chandler, the most significant pitfalls include:
- Not getting enough sleep
- Skipping hydration or proper nutrition
- Relying solely on supplements or recovery tools instead of focusing on the fundamentals
- Ignoring signs of overtraining, such as persistent fatigue or performance declines
Recovery should be a part of your training routine. It’s important to balance workouts with proper rest, nutrition, hydration and stress management to prevent injury and maintain long-term progress.
Do ice baths, cryotherapy and saunas work for recovery?
Recovery therapies such as ice baths and saunas may provide benefits for recovery.
- Ice baths and cryotherapy help reduce inflammation and soreness, making them beneficial after intense training.
- Saunas may help improve circulation, promote relaxation and aid in muscle recovery over time.
These alternative recovery methods can help with recovery but Chandler recommends using them strategically based on your training goals.
Are recovery tools worth the money?
We’ve seen recovery tools like massage guns, foam rollers and compression gear marketed everywhere for optimal recovery, but do they work? Chandler says that these tools can enhance circulation and reduce soreness, but they should complement, not replace, the fundamentals of mobility work and stretching.
Proper workout, recovery routines key to success
Incorporating expert-backed strategies such as proper nutrition, sleep, hydration and mindfulness can help your body and mind recover. Listening to your body and being consistent with recovery is essential for the best results over time.
