Five tips to maximise your recovery after a workout

When it comes to training, allowing your body recovery time in between sessions is arguably just as important as the exercise itself. Unfortunately, many people don’t see the importance of recovery and wonder why they’re not seeing the expected gains in their fitness and overall performance.

Recovery allows your muscles and tissue to repair and build strength. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and going hard at it too soon will only lead to tissue breakdown.

If you’re unsure where to begin with your recovery regime, here’s five tips to get you started.


During a gruelling workout you lose a great deal of fluid. In an ideal world, you would be replacing it during exercise with electrolyte products like Extend Advanced Electrolyte Sports Drink. If you forget, fuelling up after your workout is just as great to boost recovery. Water supports your body’s metabolic function and nutrient transfer. In addition to water, replenish your body with Refuel – an advanced recovery supplement containing a state-of-the-art protein formula, PeptoPro, and slow-release carbohydrate, Palatinose.


After exhausting your energy stores through exercise, you need to refuel if you expect your body to recover. This is especially important if you’re an endurance athlete. Experts suggest eating something healthy and nutritious within 60 minutes after your workout. You should also try PeptoPro Performance Protein.


After a hard workout, it’s tempting to just collapse on the couch (or floor!), but you won’t be doing your muscles nor your overall recovery any favours. With stretching, don’t do anything too intense - start off gently. Depending on what area you were working out, focus on your calves, hamstrings, hip flexors, abs, glutes, chest and arms.


Easy done right? Not for some. It’s easy to be impatient when it comes to recovery, but you have to allow your body enough time to recover. Time is one of the best ways to rejuvenate. The body has a remarkable ability to take care of itself if you give it enough time. It’s not the only thing to do to promote recovery, but it’s a good starting point!


We know it sounds cliché, but it really is one of the most important things you can do. If you are feeling tired, sore or notice your performance is lacking, you may need to adjust your recovery time or take a break from training altogether. On the contrary, if you’re feeling OK and strong the day after a workout, don’t feel like you need to slow down.   More often than not, your body will tell you what it needs and when it needs it.


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