Common Post-Workout Mistakes: What to Avoid for Better Recovery

After a tough workout, nothing sounds better than a hot shower and a bowl of ice cream. But hold on, post-workout recovery is an essential part of fitness and shouldn’t be ignored.  

While it’s tempting to indulge, skipping recovery can lead to muscle soreness or even injury. 

In this article, we’re covering five things you should avoid during the recovery process. 

Let’s get into it. 

The first thing you should never do after a training session is skip a cooldown. A cooldown helps promote recovery by returning your body to its pre-exercise state. Whether stretching after weightlifting or gradually moving from a jog to a brisk walk, a cooldown can help you feel rejuvenated and relaxed, even if you’re exhausted. 

According to the American Council on Exercise, the consequences of skipping a cooldown could include: 

Speaking of muscle soreness, this next mistake is one to pay attention to if you don’t want to be stiff or cramping days after your workout. 

During exercise, muscles tear and break down. Stretching reduces inflammation and muscle soreness. It also prevents injury and clears lactic acid. You should be performing both static and dynamic stretching. Dynamic stretching is stretching while moving. It can help improve your range of motion and reduce stiffness. 

Static stretching involves holding a position at the end of your muscle range for about 30 seconds. Make sure to practice deep breathing while stretching, as this can help further improve your range of motion.  

According to the Journal of Athletic Training, adding foam rolling to your stretching routine reduces soreness and enhances joint and range of motion. It allows you to target trigger points as it massages deep into the muscles. 

As mentioned before, rewarding yourself with greasy or sweet treats sounds fantastic. But your body needs nutritious food before and after a workout to recover efficiently. An article in the Journal of the International Society of Sports Nutrition found that eating the right foods post-workout may reduce muscle protein breakdown, enhance recovery, and help build muscle.  

Best Recovery Meals for Athletes 

Another article in the International Sports Science Association states that your metabolism is at its highest 30 minutes after a workout. This is especially true with strength training and HIIT (high-intensity interval training).  

Some of the best foods to eat after a workout are chicken, turkey, cottage cheese, eggs, fresh fruit, vegetables, whole grains, and complex carbohydrates like sweet potatoes, oatmeal, and brown rice.  

Eating foods high in amino acids, like salmon, will also help repair micro tears in the muscles.  

Pro Tip: See our article on 12 Foods That Boost Energy to crush your workouts and getting through the day strong. 

Another common mistake (that we’re all guilty of) after a workout is neglecting hydration. Staying well-hydrated before, during, and after a workout is essential, especially with intense training. As you sweat, your body depletes water and electrolytes. This makes it easy to become dehydrated. 

Dry lips and mouth, headache, fatigue, high heart rate, muscle cramps, and dizziness are signs of dehydration. Be mindful of how you feel and hydrate properly to avoid dehydration. 

How to Hydrate After an Intense Workout 

For proper hydration post-workout, consider drinking about 16 ounces of water for every pound of body weight you lose, consider a sports drink if you perform intense exercise (especially in the heat), and eat foods high in water like watermelon.  

Another common mistake is not allowing your body and muscles the time they need to repair. While taking a rest or recovery day may seem counterintuitive, your muscles need time to rebuild themselves after breaking down during a workout. Too little recovery can lead to fatigue, high blood pressure, mood changes, trouble sleeping, and muscle pain and stiffness. 

According to the American Council on Exercise, your body should recover for 24-48 hours between similar exercises. 

Pro Tip: Check out our article on muscle recovery supplements for even more support.