Hydrate
- Replace the fluids you lost through sweat. Water is usually enough, but if you’ve had a heavy session with lots of sweating, an electrolyte drink can help too.
Refuel with protein & carbs
- Protein helps repair and build muscle, while carbs restore energy stores. A balanced post-workout meal or snack (like chicken with rice, a protein shake with fruit, or eggs on toast) is ideal.
Cool down & stretch
- Light stretching or mobility work reduces muscle tightness and improves flexibility. It can also lower your heart rate gradually instead of stopping suddenly.
Rest & sleep
- Most muscle recovery and growth happen while you’re sleeping. Aim for 7–9 hours of quality sleep to allow your body to repair and recharge.
Active recovery / circulation boost
- Gentle activity like walking, yoga, or foam rolling increases blood flow, which helps clear waste products and bring nutrients to your muscles.
Listen to your body
- Pay attention to signs of fatigue, soreness, or tightness. If something feels off, give yourself extra rest or adjust your next workout. Recovery isn’t one-size-fits-all — tuning in to how your body responds will help you avoid injury and progress faster.