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Written by Chris Bellanger, BHSc in Nutritional Medicine
In the realm of fitness, most people tend to focus exclusively on the workout itself and may overlook other aspects, such as planning around specific goals, macronutrient timing throughout the day, and taking specific supplements at specific times. There are several other individual factors to keep in mind, such as neurochemistry and sleep, workout timing, or the focus of today's article: optimizing workout recovery.
Of course, nothing happens if we don’t train, and while most people will benefit from more exercise, overtraining isn’t uncommon. More isn’t always better, at least not in the long run, as it can lead to fatigue, injury, and/or burnout. It's important to remember that the most essential part of the exercise process is the post-workout recovery period, as this is when our bodies can utilize the stimulus provided by our effort to come back stronger, faster, and leaner.
From recovery duration to the best supplements and foods, let's dive into the world of workout recovery and understand its importance, along with practical strategies.
Optimal workout recovery is crucial to both keeping the stress of exercise beneficial and preventing it from becoming maladaptive or negative via a range of mechanisms.
First, it allows muscles to repair and grow stronger, leading to improved performance over time. Additionally, proper recovery helps prevent injury by allowing the body to recover from the stresses placed on it during exercise.
Moreover, recovery replenishes energy stores and reduces muscle soreness, making it easier to maintain consistency in training.
Workout recovery encompasses a range of practices aimed at aiding the body in recuperating from physical exertion. This includes adequate sleep, hydration, nutrition, and targeted recovery techniques such as stretching, foam rolling, and massage.
Perhaps the most common question asked is how long we should allow recovery.
Generally speaking, muscle recovery can take anywhere from 24 to 72 hours, with more intense workouts requiring longer recovery periods.
However, numerous factors such as workout frequency, the degree of effort, the number of muscles trained, training goal, frequency of training, average hours of sleep, quality of nutrition and hydration, and more contribute to either speeding up or slowing down our recovery.
On the other side of the spectrum, factors such as poor nutrition, dehydration, or poor sleep will impair not only your workouts but also your recovery time, not to mention your health in general. We’ll discuss these in more detail below.
Those high performers, biohackers, or those looking to extend their longevity may already be getting regular blood tests to track blood markers like systemic inflammation, which can slow recovery. Maybe they’re tracking sleep quality to be mindful of when the body’s in an optimal state and ready to train harder or recover less adequately, and therefore, they may need to reduce training volume.
Then there's insulin, which is responsible for transporting glucose into the muscle, which is particularly important after a workout to facilitate recovery. People with impairments such as metabolic syndrome have less sensitive insulin receptors and should take steps—such as exercise—to make improvements.
Other variables that will impact our recovery are our internal levels of naturally occurring androgenic hormones such as testosterone, estrogen, and growth hormone, as well as other elements such as insulin growth factor, which decrease as we age. However, there's a lot of science on enhancing these hormones naturally, so stay tuned for a future article on this topic!
According to a study by the Journal of Applied Physiology, perhaps the biggest factor impacting recovery from exercise-induced muscle damage is simply having recently completed a similar workout. This allows the given muscles to adapt and be protected from future similar efforts.
To minimize muscle soreness, which is perhaps one of the main drivers for wanting to enhance workout recovery, simply train consistently.
Workouts should build toward each other, with gradual periods of increased volume, weight, or intensity, and short periods of decreased training difficulty, allowing our bodies to upregulate and adapt to the provided stimulus. As a result, we reap the benefits without undue soreness that hinders steady progress.
Excessive post-workout muscle soreness is a sign that we have broken the progressive overload rule, thus increasing the likelihood that we may take more days off from training. By losing our momentum, we create a cycle of increased soreness due to irregular training.
Make gradual, pre-planned changes to your workouts to minimize muscle soreness by acute overtraining and reduce recovery time. If you’re training inconsistently, you set up a negative feedback loop of missed workouts, leading you to play catch up and suffer more post-workout soreness that prevents training again. (1)
Sleep makes everything better: our mood, focus, ability to burn fat, improved satiety after eating, ability to detoxify effectively, and of course, repair damaged muscle tissue after training.
Poor sleep has many deleterious effects on our physical, emotional, and mental well-being. This includes slower recovery from exercise and contributes to burnout over longer periods of time. Lack of rest can possibly make our workouts counterproductive if, indeed, we can even complete them in a sleep-deprived state.
But that's just the tip of the iceberg for our overall health. Inadequate sleep is linked to a wide range of disorders, including impaired immune function, cardiovascular disease, obesity, type-2 diabetes, high blood pressure, and more. (2)
For athletes, research shows that decreased sleep duration and quality resulted in increased stress. In contrast, longer sleep duration resulted in increased confidence, energy levels, training quality, and reduced likelihood of injuries. (3)
In addition to aiming for 7-8 hours of sleep each night, to improve your baseline recovery, try incorporating other factors that can improve sleep quality, such as a cooler bedroom, minimal nighttime light exposure, and peace and quiet.
Lifestyle also plays a big role in workout recovery. Attempting to push the envelope every day in every way eventually leads to burnout from a sustained period of chronic stress known as “fight or flight.” This, paired with insufficient periods of relaxation, known as “rest and digest,” is crucial for our mental and physical health, as well as recovery.
So while short periods of stress, such as an acute infection that strengthens our immunity or a challenging work project that pushes us to access our creativity, chronic or long-term stress without adequate recovery impairs our body's ability to recover optimally. It can even reduce our energy while increasing feelings of fatigue and muscle soreness after a workout, as shown in a study published in the Journal of Strength and Conditioning. (4)
Activities that can help us to relax and recover include walking, especially in nature, taking a bath, reading, painting, yoga, meditation, or getting a massage. These are things we should try to find time for regularly, and that not only help to maintain our health but also increase work productivity and creative problem-solving.
According to a systematic meta-analysis of post-exercise recovery techniques, delayed onset muscle soreness (DOMS) was decreased most effectively using active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy. (5)
Let's explore each of these briefly.
Active recovery techniques like light exercise or stretching can be incorporated as part of a warm-up or a cool-down after the main workout. However, if you have completed a very intense workout incorporating many muscle groups, you may be better advised to only make the active recovery the day following and take a total break from anything high-intensity.
If training different body parts on different days, you can, of course, complete some active recovery for the area trained in previous days while proceeding to train another area that has already recovered.
High-intensity exercise increases blood lactate, contributing to post-workout soreness and fatigue. Active recovery helps clear these metabolites faster than simply resting.
Perhaps more surprisingly, the optimal clearance speed for blood lactate was at a higher exercise threshold rather than lower. (6)
However, it's important to remember that many of these studies are conducted on professional athletes. For the rest of us, anything is better than nothing.
Increasingly used by elite athletes to minimize fatigue and speed up post-workout recovery, a study comparing the differences between cold, hot, or both found that the combination of hot and cold was superior. (7)
For those with a home bathtub, spending 30-60 seconds in warm water followed by a cold shower for a similar time, then repeated for 5-10 minutes, would likely provide similar benefits.
Combining activity with water is great for recovery. Research has found that triathletes who swam the day after high-intensity interval running recovered better, experiencing less fatigue on subsequent runs and improved blood inflammatory markers. (8)
A meta-analysis of foam rolling showed benefits for sprinting and flexibility when completed before athletic training, while post-workout rolling reduced declines in sprinting and strength from previous workouts, as well as perceived muscle pain. (9)
Therefore, foam rolling might be more accurately classified as pre-therapy rather than workout recovery, but we’ll include it here since it involves being active.
A study on the effect of calf compression sleeves and running performances and calf tissue oxygen saturation found increased oxygenation in the compression group, having clear benefits. However, there were no follow-up performance benefits in this study. (10)
A literature review on whole-body cryotherapy for exercise recovery found improvements in systemic inflammation, markers of muscle cell damage, recovery from pain, and more in the whole-body cryotherapy groups. (11)
Cold baths and showers would likely also have some benefits, especially when paired with hot water or saunas, as discussed above.
This longtime remedy for pain and injury has some evidence to support its use for reducing pain and inflammation caused by intense exercise. (12)
Commonly used for physical therapy, a heat compress or sauna can reduce delayed onset muscle soreness, with moist heat, such as a steam room, penetrating deeper and more rapidly into tissues than dry heat. (13)
Epsom salt baths appear to help reduce muscle soreness and inflammation. When combined with moist heat, as discussed in the previous section, it can only enhance the benefits. (14)
As if we needed an excuse, massage helps reduce DOMS and improve muscle performance. (14)
It's not sexy, but it is simple and effective. Research shows that even slight dehydration can impact workouts and recovery, not to mention negatively affecting kidney health and function, weight management, neurological function, skin health, and gastrointestinal health. (16)
Interestingly, research from the Journal of Sports Science indicates that a fluid deficit from today's workout should be considered a potential compromise to the next day's workout. If fluid replacement does not occur, today's exercise replacement should be thought of as hydration before the next round of exercise. (15)
For effective fluid balance restoration, it's important to consume more that was lost from sweat, replacing electrolytes, especially sodium and potassium.
Recommended intakes are approximately 1.2-1.5 liters daily, equivalent to about eight glasses for those living in temperate climates. Fluids such as milk contribute to hydration, whereas drinks containing alcohol and caffeine will detract from optimal hydration. (16)
Research also shows that the thirst stimulus in older adults is much weaker than in younger people, and dehydration is more common as we age. As our thirst signals are unreliable, we will need to remind ourselves often to drink more water. (17)
But drinking water alone can get boring, right? Try some caffeine-free herbal teas, electrolyte powders mixed with your water, coconut water smoothies, or even a delicious soup with your meals a few times weekly to spice things up.
According to a Frontier in Nutrition study investigating protein supplementation on performance and recovery, while total daily caloric and protein intake are the most important overall nutritional factors in recovery, there is some definite science supporting the consumption of peri- and post-workout protein to optimize physical performance and recovery from resistance training as well as endurance exercise. (18)
Many elite athletes will go so far as to sip on a mix of carbohydrates and amino acids, especially branched-chain amino acids, either toward the end of the workout or immediately following.
The logic is quite evidence-based, as it has been shown that our bodies utilize nutrients differently at different times. The short window after the workout is known as the “anabolic window,” when the muscles are primed for nutrients.
Don’t worry if you can’t always get an amino acid or whey protein drink with some carbs immediately after your workout! Remember to eat a recovery meal within two hours of finishing your workout and maintain your overall daily macros, as undereating impairs recovery.
According to aBritish Journal of Sports Medicine meta-analysis, optimal levels of protein ingestion for training recovery fall between 1.6-1.8 grams daily per kg of body weight. It’s ideal to favor a food choice with a complete amino acid profile. For optimal recovery, aim for foods high in leucine at least one to two times daily. (20)
For example, if you weigh 100kg, that's a goal of 160-180 grams daily. However, if you are older or vegan and are eating protein with incomplete and/or lower percentages of overall amino acids, it might be best to aim for a little more.
Some excellent post-workout foods include proteins like chicken, fish, or tofu paired with complex carbohydrates such as brown rice, sweet potatoes, or quinoa.
A study examining the evidence for a range of nutritional compounds published by the Journal of Nutrients found omega-3 fatty acids, tart cherry juice, branched-chain amino acids (BCAAs), creatine, Beta-Hydroxy-Beta-Methy-Butyrate (HMB), curcumin, and pomegranate showed the highest levels of evidence for improving post-exercise recovery. (21)
Branched Chain Amino Acids, particularly leucine, are well-researched in sports nutrition for their importance in protein metabolism. They enhance muscle regeneration, reduce blood indicators of muscle damage, and enhance post-exercise muscle recovery, decreasing muscle soreness and possibly reducing fatigue. (21)
For maximum benefits, it is suggested to supplement with BCAAs for at least one week before exercise and continue for several days post-workout. Recommended dosages range between 5-8 grams daily.
HMB, or Beta-Hydroxy-Beta-Methy-Butyrate, is a metabolite of the branched-chain amino acid leucine, a key modulator of protein synthesis and repair.
Its proposed effects are the inducement of growth hormone production, enhanced tissue repair, improvements in muscle contractility, reduced muscle fatigue, and enhanced immune function.
Daily consumption during multi-week training was associated with reduced muscle fatigue, improved training adaptations, reduced inflammation, and improved muscle function. (21)
The recommended dosage is approximately 3 grams daily, divided into three doses, taken for two weeks minimum.
Creatine has numerous benefits related to physical performance due to its contribution to energy production via ATP regeneration. These include acting as an ergogenic aid, enhancing power production, increasing strength, anaerobic threshold, and increasing muscle mass. (21)
Related to recovery, creatine enhances protein synthesis, muscle membrane stabilization, calcium homeostasis, glucose storage, antioxidant activity, and post-exercise inflammation modulation.
In general, shorter-term studies support larger loading doses of creatine in the range of 20 grams daily for seven to ten days. However, benefits would likely be similar if lower doses in the 3-5 gram range were taken for more extended periods, enabling the body to maintain saturation.
EPA and DHA are found primarily in cold-water fish but also in plant-based sources such as algal oil. They are strongly associated with reduced cardiovascular risk, decreased inflammation, scavenging of reactive oxygen and nitrogen species, and positive effects on blood pressure, which is why they have been studied for exercise recovery.
Long-term supplementation has been associated with decreases in oxidative stress and inflammation post-workout, reduced post-exercise soreness, and improved muscle function, including peak power and range of motion. (21)
It's important to note that the benefits seen require longer-term supplementation for the omega-3 to be incorporated into cell membranes. Short-term supplementation does not have similar effects.
Tart cherry contains anthocyanin polyphenols, which are associated with improved post-exercise muscle force and recovery across various exercises. The benefits include improved recovery and reduced inflammatory response when approximately 600mg of polyphenols (equivalent to approximately 30 ml) of tart cherry juice concentrate was consumed twice daily for three days before exercise. (21)
Pomegranate contains ellagitannin polyphenols, which have historically been used to treat various inflammatory conditions. Research studies link it to reductions in cancer proliferation, cardiovascular disease markers, and decreases in joint and gut inflammation.
This is associated with pomegranate’s ability to improve blood antioxidant status and reduce oxidative stress markers related to resistance-based exercise, thus providing a positive effect on workout recovery. (21)
At least part of this benefit is likely linked to pomegranate's ability to increase blood vessel diameter and blood flow, thus possibly helping to enhance oxygen delivery post-exercise.
Dosages were in the range of 500 ml of pomegranate juice or 30 ml of concentrate, providing approximately 650 mg of polyphenols, consumed daily for at least five days before exercise.
Curcumin is the primary polyphenol found in turmeric, with well-established positive effects on blood glucose, inflammation, wound healing, and oxidation.
For workout recovery, curcumin has shown improvements in muscle force recovery, decreases in muscle soreness, and blood markers of damage. (21)
The lowest dose with demonstrated benefits was 400 mg daily.
Macro and trace minerals are micronutrients involved in hundreds of biological processes, and their deficiency is understood to affect athletic performance negatively. However, a systematic review of mineral and trace minerals in exercise and athletic performance found that only iron and magnesium showed strong evidence, and none directly showed evidence for recovery. (22)
Magnesium taken at 300-500 mg daily may have a positive influence on some aspects of muscle performance, including fatigue resistance.
Iron taken at 100mg daily may support a range of exercise parameters for women, including improving blood lactate threshold, fatigue resistance, quicker recovery, and benefits for mood.
It's important to note that these studies predominantly focus on enhanced recovery above baseline and not impaired recovery due to a deficiency, which is often the case.
Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly taken by athletes to enhance recovery and reduce soreness. However, research shows that they do not reduce post-exercise muscle soreness and can contribute to performance decreases. (23)
Chronic use of NSAIDs can have negative impacts on people with coronary artery disease and hypertension, as well as side effects, including stroke and myocardial infarction. (24)
Long-term NSAID use, even at lower dosages, can negatively impact the gastrointestinal tract, inhibit kidney function, contribute to dehydration, and exacerbate respiratory diseases. (24)
Workout recovery is not merely a passive phase of fitness but an active component that directly impacts performance, injury prevention, and overall well-being. By understanding the importance of post-workout recovery and implementing targeted strategies, individuals can optimize their fitness journey and achieve long-term success. Whether through proper nutrition, supplementation, or recovery techniques, prioritizing recovery is key to unlocking your full fitness potential.
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