Sore muscles? Here's how to recover quickly after a tough workout

In this blog, you’ll find tips on rest, warming up, cooling down and nutrition after a tough workout. 

Plan your workouts well

It is important to have two to three training-free days every week, or at least days when you don't train super heavy. The harder the training, the more muscle soreness and the more recovery time you need. In addition, it is useful to plan the intensity per workout; that way you avoid overtraining. A good and effective training schedule varies from person to person. You can try out for yourself what you like best or hire a personal trainer to help you.

Don't skip the warm-up

It is important to warm up your muscles properly before performing strenuous exercises. Some people skip the warm-up, but we still recommend taking that extra 15 minutes to prepare your muscles. If you don't, there is a chance that your muscles will tear or you will get injuries. The recovery from these can take quite some time and you are not waiting for that. To start, you can do ten minutes of cardio, such as rope jumping or running. If you plan to do strength training, we recommend performing a few exercises with your own bodyweight next. Think lunges and squats if it's leg day. Are you going to train your upper body? Then it's better to do exercises like push-ups and crunches. By doing such exercises first, your muscles will get used to the movements.

Don't forget to cool down

The cool-down is just as important as the warm-up. After a strenuous workout, it’s important to gradually reduce the intensity of your exercises. A cool-down allows you to wind down gently from your training. So take a few minutes to jog gently for ten minutes or do another cardio exercise.

Treat yourself to a protein shake

Protein is one of the macronutrients in your diet. You can drink a protein shake after your workout to add protein to your diet. In our online shop, there are several protein powders Available in various flavours. Please note: you cannot get your entire protein intake from a single protein shake. You will therefore also need to keep an eye on how many grams of protein you consume in your normal diet, to ensure you are getting enough protein. Read all about protein in our other blog! 

Get enough sleep

Don’t underestimate the importance of a good night’s sleep. Especially after a tough training session, it’s important to go to bed on time so that you’re well rested. Try to get eight hours’ sleep every night. Read all about the building muscles here!

Chill out!

You put a lot of effort into your training, so don’t forget to relax too! Make sure you take the time every now and then to really unwind. Enjoy an afternoon in the sauna or read that book you never seem to find the time for and… Chill out!