The best recovery after exercise

Exercise is of course a good way to get fit and healthy and stay that way. But what is unfortunately sometimes forgotten is that recovery after exercise is at least as important for staying fit and healthy. What is the best recovery after exercise, and how do you recover as quickly as possible after training? Good recovery means you can function well the next day, stay sharp and, of course, avoid overloading your body.

‘Recovery after exercise is just as important as the training itself. It is important to give your body the time and nutrients it needs to recover, so that it can perform at its best and avoid injuries.’ – Dr Jeffrey Berger | Sports physician

To make things easier for you, we have listed a number of ways to achieve the best recovery after exercise below.

How do you recover as quickly as possible after exercise?

1. Drink enough water

Drinking enough water is something many people still forget. Drinking water helps your body function properly. You lose a lot of fluid during exercise, so drinking enough water is important to restore your fluid balance. This helps prevent dehydration. It also contributes to the best recovery after exercise. Make sure you drink at least two litres a day, so that you, your body and therefore your muscles recover after exercise.

2. Protein for recovery after exercise

The right nutrients are an important part of achieving the best recovery after exercise. Recovering through food after exercise is hugely important. Protein is especially important. Why? Your muscles sustain damage during exercise. The damaged muscle tissue repairs itself and then grows. Protein contributes to this recovery, which makes it hugely important. Make sure you get enough protein each day so that it can help build and maintain your muscles as effectively as possible.

3. Carbohydrates as fuel

Exercise takes energy, and poor recovery after exercise means your body shows signs of fatigue. Carbohydrates provide energy, and as part of getting the best recovery after exercise, it is a good idea to take in this fuel. Go for complex carbohydrates. These are absorbed more slowly, so your energy lasts longer. Think of wholemeal bread, quinoa or porridge oats, for example.

4. Give your body rest

Of course, your body needs rest to recover after exercise. Poor recovery after exercise means you do not achieve the results you want or could achieve after your training session. Resting allows your body to recover optimally. Sleep is one of the best ways to recover fully. So make sure you get enough sleep, so your body can recover properly.

5. Stretching and foam rolling

Using a foam roller and stretching helps you recover better after exercise. Stretching ensures that blood flow improves and there is less tension and stress on the muscles. This prevents injuries, reduces muscle soreness and improves your posture, among other things. It helps you achieve the best recovery after exercise. So do not forget to stretch.

6. Cold shower or ice bath

Faster recovery after exercise can be achieved by taking an ice bath or a cold shower. This reduces muscle soreness. It also supports the repair of damaged muscle tissue. An ice bath or cold shower helps waste products to be processed more quickly, which supports the recovery process after exercise.

7. The sauna for recovery

An infrared sauna in particular has benefits for recovering after exercise. It improves blood flow to the muscles and helps the muscles relax. It also has extra benefits, such as removing waste products, better sleep and complete relaxation. This will help you achieve the best recovery after exercise.

8. Massage for muscle recovery

A massage after exercise can help reduce muscle soreness. It also improves the flexibility of your muscles. A massage can also help relieve stress and anxiety, all of which can contribute to good recovery.

9. Listen to your body

However easy it sounds, in practice it is not always that simple. But really listen to your body. Adjust things when your body asks for it. Be consistent, but avoid overload.

‘After a tough training session or match, I take time to stretch and use the sauna to help the recovery process. I also make sure I have a balanced diet and enough rest to support my body.’ – Alex Morgan | Professional footballer

The best recovery after exercise

You can achieve the best recovery after exercise with the tips above: food and drink, rest, stretching, cold and infrared heat and, of course, listening to your body. Recovering your muscles, body and mind is just as important. Make sure you have the right recovery routine, so you get the most out of your training sessions.