Recovery after exercise is essential in order for muscles and tissue to repair and to refuel ready for the next session. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon could lead to further breakdown instead of repair. For weight training routines, never work the same muscles groups two days in a row.
1 Cool down - Ending your exercise session with 5-10 minutes of low intensity exercise is an important first step on the road to recovery. Try to avoid high impact exercises if possible during a warm down in order to limit the stress on joints and tendons. A cool down helps flush out the by products from the exercise session like lactic acid and can help reduce soreness the following day.
2 Top up your fluids - You should be drinking at least water during an exercise session but also remember to drink after in order to continue the rehydration process. Water is also needed to support nutrient uptake and nearly all body functions. You may need to drink more in warmer climates but remember to include electrolytes (especially sodium) if larger quantities of fluid are needed.
3 Eat a high protein snack - With some carbs within 30 minutes. Providing the body with the key nutrients for repair like protein and carbohydrate is crucially important for successful recovery. Sports nutrition products in the form of bars and shakes are a very convenient way to obtain precise amounts of these important nutrients. Single serve sachets and bars are handy to throw in your gym bag and consume after workouts.