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6 best post-workout habits to restore muscle and energy

6 best post-workout habits to restore muscle and energy Illustrative photo (Freepik)
Author: Maria Kholina

The body becomes exhausted during workouts, so it is necessary to take the right actions afterward to restore muscles and energy reserves, according to Eat This, Not That!


After a strenuous workout, it's crucial to relax. A short walk or light stretching can gradually lower your heart rate and prevent muscle soreness.

After an intense workout, it's important to gradually return your heart rate and nervous system to pre-exercise levels.

Engage in five to ten minutes of low-intensity movements, such as walking or stretching after your workout, to bring your body back to homeostasis.


Muscles need protein to grow. A protein shake, a serving of Greek yogurt, or some lean chicken can accelerate recovery and muscle growth.

Ideally, you should consume protein within two hours after a workout. Additionally, ensure that at least 30% of your daily caloric intake comes from protein to promote muscle growth.


Carbohydrates break down into glucose, which plays a significant role in muscle protein synthesis.

Carbohydrates fuel the body and provide energy to the muscles for training. Have a snack containing 40-50 grams of carbohydrates before a workout to fuel your muscles.


Sleep is the time when the body can relax and recover. Without proper sleep, your body deteriorates faster than it can recover.

Lack of sleep can increase stress levels and negatively affect hormones, energy, and cognitive functions. Aim for at least eight hours of sleep and try to go to bed no later than 10 PM.


Just a few minutes of stretching after a workout can ease muscle pain. Stretching helps prevent muscle tightness after exercise. It is also a good low-intensity movement that promotes blood flow to the muscles to deliver nutrients.


A sauna can promote relaxation, improve blood circulation, and speed up muscle recovery due to the heat.

Visiting a sauna before a workout can help warm up the body faster and prevent post-exercise pain. Sauna sessions should not exceed 30 minutes to avoid causing excessive stress to your body.